Lets spend some time at the start of class working on our gymnastic pulling progressions. What’s stopping you from getting a muscle up, lets work on it for at least 10 minutes today. Other movements today are basic, so we should be able to scale as needed with weight and reps. AMRAP in 20 minutes...Read More
If you didn’t know we’ve got a pretty strong lady moving weight around Thermal these days. Jillian Seamon, aka “Strong Jill” will competing this weekend in Anaheim California, in the 2017 America Open. The American Open is a huge event, actually its the 2nd largest weight-lifting competition for American Athletes. So its kind of big...Read More
Mirroring our clean work from Monday, our snatches today will be about the segments of the lift. Aim for consistent movement patterns today in footwork as well as bar path as you climb from 60% based on feel. Go all out for conditioning today, scale as needed but keep it fast! Strength Every 90 Seconds...Read More
Each cycle starts with a calorie row buy in, once that is complete – AMRAP the remaining movements in the remainder of your 3 minute window. Once the 3 minutes are up, rest 3 minutes before starting again. Count your total completed rounds across the 5 sets as well as the total extra reps as...Read More
This is our last week of training before we retest the 1RM Squat Clean. This complex will allow you to train the 3 segments of the lift as individual components. Its placed within a 90 second window to maintain structure while still giving you time to add weight as needed. For each lift that you...Read More
Start out with some heavy back squat doubles today. Our met-con is in “death by” format. Treat this like an EMOM adding one rep for each subsequent minute. Aim to get at least to minute 10. Strength Back Squat 2,2,2,2,2 Conditioning Death by Clean and Jerk (135/95) Read More
Big Chipper Saturday! Alternate at will with your partner working one at a time. DB snatches must be done using alternating arms R,L,R,L etc In Teams of 2 2 Rounds for Time 50 Dead lifts (185/125) 75 Box Jumps (24/20) 50 Toes To Bar 75 Dumbbell Snatches (50/35)Read More
Set up anywhere in the gym with at least one partner. You’ll need a rower and a barbell loaded for thrusters. Complete 5 intervals of this triplet resting as needed between rounds. Your score is your slowest round. Rest and recover then with whatever you have left, hit this cash out…can you go unbroken? 5...Read More
Start the day by finding a heavy triple in the push press. We’re working mostly pulling strength this phase so lets step back and hit some pressing strength. Yes, the met-con says “run”, weather looks good so we will be fine. *coaches discretion to sub 250 Row as needed. Strength Take 12 to 15 minutes...Read More
Today we’ll be utilizing the weight-lifting double at 80% to drive our ability in the snatch. Theoretically if you can get comfortable at 80% your 1RM will be improved, furthermore, this is a good weight to improve on the basics and get stronger at the same time. Use the snatch pulls listed as a primer...Read More
