Note that today is 5 sets of 3 reps, regardless of whether you had to drop to this scheme or not. We are testing the 1RM back squat on Monday 5/11/15 and this will be one of the last heavy squat days before that. You will obviously need to increase the weight from your normal...Read More
Take the beginning of class (15 minutes) to work on your handstands and handstand progressions. If you’ve never been upside down on the wall, try it! If you are proficient at HSPU’s, try deficits and handstand holds/walks. The metcon is a chipper for time. Complete each movement before moving onto the next. Skill: HSPU’s, handstands,...Read More
Take 15-20 minutes to find a 5RM front squat – you may fail at some point, this will let you know that the previous lift was a true 5RM. Thruster weight in conditioning should be heavy. You may not string seven in a row, but you shouldn’t have to do singles. Strength Take 20 minutes...Read More
We’ll continue our weekly offering of Endurance training as follows; All are welcome, bring your running shoes and be ready to work hard! Remember, members have the option of using the main gym for “open” strength training. This means that you make work on barbell strength, or use the time as a skill session to...Read More
Strength is 20 minutes to find the max weight you can do for the listed complex. You may not let go of the bar at any point and each of the cleans must start on the ground (i.e. you may not do the “deadlift” and then do a “hang power clean.” The jerk may be...Read More
Add weight to the last time you did back squats. You may need to make smaller increments, even a total of 2.5 or 5 pounds this time compared to last. We want to increase the weight to follow the linear progression that most of you should be able to follow. If you CAN’T complete the...Read More
Quickly establish a 1RM snatch (about 14 minutes) and then load 110% of that weight on the bar and do 3 sets of 3 snatch-grip deadlifts as acessory work. You’ll have 20 minutes total for both the 1RM and deadlifts. Then, conditioning should be a quick 4 rounds of 200m run and 25 wall balls...Read More
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in 2005. “My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor This workout first appeared on mainsite...Read More
