Friday, 5-5-17
Strength: Deadlifts
3-3-3-2-2-2-1-1-1
For time:
10 Power Cleans (185/135)
30 Burpees
10 Power Cleans
30 Box Jumps (24/20)
10 Power Cleans
30 Burpee Box Jumps
Strength: Deadlifts
3-3-3-2-2-2-1-1-1
For time:
10 Power Cleans (185/135)
30 Burpees
10 Power Cleans
30 Box Jumps (24/20)
10 Power Cleans
30 Burpee Box Jumps
15 min to get your 1RM: Back Squat Shoulder Press Deadlift Scaling Beginning athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. This should not be a super big grind. The objective for all lifts is to get 3 reps with optimal mechanics at a very heavy load, not…
Strength: Deadlifts: *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% 12-9-6-3 reps for time of: Snatch Grip Deadlift 135/95 Hang Power Snatch Front Squat
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! Every 1:30 for 6 sets (9 min) 3 Front Squats @ 60-80% 1RM 3 RFT: 35…
Strength/Skill – 10 Mins. of Handstands : Holds, Push-ups or deficits or walk for new max distance!! 3 R.F.T 10 S.D.H.P’s 115/63 10 Left arm O.H. Walking Lunge 45/25 10 Hang Power Cleans 115/63 10 Right arm O.H. Walking Lunge 45/25
Please take note of schedule change: Tuesday and Thursday morning classes are from 6AM to 7AM only. Starting March 15th. Thank you! Srtength/Skill – Snatch Balance – 5-5-5-5-5 W.O.D. – 4 R.F.T. – One min intervals Row (Calories for reps) K.B. Swings 53/35 Box Jump 24/20 Ab Mat S/U’s One minute rest At the end…
32 Min EMOM Min1- 6 Power Cleans 155/105 Min 2- 10 Back Squats Min 3- 5 DB Burpee Box Step Overs 50/35 20″/18″ Min 4- 20 D/u’s + 5 Pull Ups