Monday, 7-8-13

Weightlifting 4×15 Reverse Hypers 4×10 Glute bridges (both legs) 4×8 hip thrusts, weighted if wanted E2MOM for 10 min- Deadlift 10 @ 50% 10@ 60% 8@ 60% 6@ 70% 6@ 75% of 1RM 5 min AMRAP 10 Hollow Rock 10 Push Up rest 2 min 5 min AMRAP 10 Walking Lunges 10 Front Squat 95/65…

Strength – Deadlifts 5-5-4-3-2-1 21/15/9 Power Clean 135/95 Walkout Push-up Air Squats

Warm up: 2RD at easy pace 5 DB high pull to press 5 DB strict press 5 Push Up 10Reverse lunges 10 Good Mornings 6 Min EMOM 5 Strict Press @ 60-80% 1RM 30 Min EMOM Min 1- 15 KBS 53/35 Min 2- 15 Wall Ball 20/14 Min 3- 12 T2B Min 4- 12 Push…

Strength: Find your max for the following complex: 1 Strict Press + 2 Push presses +1 Push jerk   14 min AMRAP 50 Wall Balls 20/14 25 T2B 50 Power Cleans 95/65

Strength/Skill – 3-Position Halting Snatch Deadlift x 5 For this exercise, you will employ a 1-2 second pause at three separate points: (1) 2″ off the floor; (2) the knees; and (3) mid-thigh. The purpose is to pause and hold your IDEAL position at each of these points. Keep your lats tight and pay attention…

Closed Thanksgiving. 9 and 10 am classes Friday only!!   Strength: Jerk (85% of 1RM) X 6 6 Rounds for time: 10 Thrusters (115/75 lbs) 10 Walk out/Walk in Push-ups