Scheduled off day tomorrow as usual but I will be there for OPEN GYM hours from 8 to 10 AM. Please let me know if you're coming.
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Please...EVERYONE...GET YOUR PERCENTAGES DONE BEFORE YOU COME IN. THE ONLY NUMBER YOU DON'T ALREADY HAVE IS THE FINAL LIFT OF 95%.
--------- Warmup: Line Drills, Outside...Squat and OH Prep/MOB --------- Strength: Strict Shoulder Press Week #3 - Use One Rep “Working” Maximal Weight - Warmup Lifts: 5 Reps @ 40% 5 Reps @ 50% 3 Reps @ 60% Work Sets: 5 Reps @ 75% 4 Reps @ 80% 3 Reps @ 85% 2 Reps @ 90% 1 PLUS Reps @ 95% ------------- WOD: 12 Minute AMRAP 12 Push Press 115/75 12 Chest 2 Bar Pull Ups 12 One Legged Squats - or 24 Air Squats (scaled) Be early folks...get thoroughly warmed up. I'll plan to be there early. ----------------- Warmup: Line drills - outside, Squat and Overhead Prep/MOB, Burgener Warmup --------------- At 15 after...the clock will start at 00:00 Barbell Complex - 15 Mins to find 1 Rep Max on the following complex Clean Pull or Clean Grip Deadlift Squat Clean Paused Front Squat - 3 Count Push Press Paused Jerk Start at 15:00 5 Min Max Effort Row - score = Calories Rest 5 Mins then Start at 25:00 3 RFT: 8 Cleans 155M/105W 150 Meter Sprint - 75 Meter and back ----------------- Video example of the barbell complex below with Joey's favorite Olympic lifter...Dmitry Klokov. Warmup: 500 M Row, Hamstring and Shoulder Prep/MOB, Light KB's ----------
Strength: Week 3 Deadlift - Use One Rep “Working” Maximal Weight - (This again is 90% of your 1 Rep Max) Warmup lifts: 5 Reps @ 40% 5 Reps @ 50% 3 Reps @ 60% Work Sets: 5 Reps @ 75% 4 Reps @ 80% 3 Reps @ 85% 2 Reps @ 90% 1 PLUS Reps @ 95% *The only new number to calculate of course is the 95% ** Last heavy week of this strength cycle...next week will be a deload week -------------- WOD: For time 30 Burpees 25 Med Ball Sit Ups 20/14 20 Perfectly Vertical KB Swings 70/53 15 Chest 2 Bar Pull Ups 10 Handstand Push Ups or 30 Push Ups (scaled) |
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