151205 ~ 11:30am Class Cancelled Today
Announcement: Due to a special Coaches seminar, the 11:30am class will be cancelled today. This class will return next week!
It's makeup Saturday!!! Our final test of the Texas cycle goes down next week!
20 min to complete the following:
Monday: Every 90s x 12 min Alternating: a. 3 Backsquat @ 70%, b. 5 Strict Ring Dips with 3s pause at the top
Tuesday: 10-1 Reps of: Overhead Squat: 1 Turf Length Sled Push (sprint) – (90/45#)
60% for 10,9, 8 reps
70% for 7, 6,5 reps
80% for 4,3
90% for 2, 1
**Off the rack**
Wednesday: Every 90s x 10 min: 2 Hang Squat Clean + 2 Jerks (As Heavy As Possible)
Thursday: Every 90s x 11 min (8 sets): Snatch 2 @ 80-85% then.. EMOM x 5min: 3 Behind the Neck Strict Pullups
Friday: Walkout and Hold 105% of goal max for 10 sec. Then..Every 30s x 5 min: 2 Weighted Pistols or Weighted Box Step Ups **increase weight every round**
Complete For Time:
200m KB (10
x Gym Width- Gym A & B Farmers Carry (50/35# each hand), Partner
B completes ME rope Climb while waiting.
Tag Team Double Grace:
& Jerks 115/75# for time (one partner cleans, the other jerks)
Score = Total Time – 1s for each rope climb.
Mobilize & Socialize!!!
Posted on Fri, December 4, 2015
by Sue Ann Van Damme