Monday, 5-4-15

Every 1:30 for 6 sets (9min) 3 Tempo FS @ 40-50% 1 RM of FS Tempo = 5 second down, 10 second pause in bottom, explode up, 2 second pause at top *No bounce to get out of the bottom* “Grace” 30 Clean & Jerk 135/95 *12 min Cap* Work Skills in the remaining time.

Strength/Skill – Push Press Waveload: 5-4-3, 5-4-3 AHAP *Rest 2-3 min. between sets. 5-4-3 is the rep scheme. Add weight as sets decrease. Waveload – Waveloading is when the load lifted rises and/or falls from set to set. The purpose of wave loading varies, but in essence it involves changing the stimulus more quickly (from…

NO 5AM CLASS. 6 AND 7AM STILL A GO. HOWEVER CHECK WEBSITE FOR ANY CHANGES IN THE MORNING. AS OF RIGHT NOW EVENING CLASSES ARE CANCELLED. AGAIN CHECK WEBSITE IN THE AFTERNOON SHOULD THAT CHANGE. CHALLENGERS, WE WILL MAKE UP THIS CLASS AT THE END OF THE CHALLENGE. Strength/Skill: Power Snatches   4X 3 min AMRAP…

Warm up: 3rd at easy pace 10 Banded Pull aparts 10 Banded Tricep Pull Downs 10 Banded Strict Presses :45 sec Wall Squat Hold With a 29min running clock coplete- 0:00-7:00 AMRAP 16 DB Snatch 50/35 14 SA DB OHS (7 each arm) 7:00-13:00 rest 13:00-29:00 AMRAP 30 Power Cleans 135/95 20 Burpees over bar…

Summer Tuesday and Thursday 7PM classes start this week.   Strength: Deadlifts 5X3 Set 1-4 60-75% Set 5 @ 80% of 1RM   Front squats 5X4 @ 70%   27-21-15-9 Wall Balls 20/14 Deadlifts 205/145

“DAN THE DESTROYER”