Warm up C A. Build up to a heavy single Back Squat (not a 1 RM) B. 8 Minute EMOM: 1 Snatch (80% 1 RM) C. 8 Minute EMOM: Odd minutes – 10-15 Toes to Bar (as unbroken as possible)… Read more »
Gymnastics Warm up – A (25 minutes to complete) Part A. Blocks at Below the Knee: Snatch Pull+Snatch+Snatch Balance (5 work sets at up to 85% Max Snatch) Part B. Blocks at Below the Knee: 2 Squat Cleans every 60 seconds (5-6… Read more »
Warm up B then… A. Find your 5 RM Deadlift B. 12, 9, 6, 3 reps for time of: Deadlifts (75% of heaviest set of 5 for today) Ring Dips
Warm up A then… A. 3×1+1+1 Power Clean+Front Squat+Push Press, rest as needed, 3-4 work sets B. For time, 12-9-6 reps of: Dumbbell Thrusters (55/35) Russian Kettlebell Swings (32/24) Strict Pull Ups
Warm up B then… A. 6 minute EMOM: Even minutes: Kettlebell Front Rack Walking Lunges (6 ea/leg), heavy Odd minutes: 10-15 Chest to Bar Pull ups B. 5×3 Bench Press (of 75% max, use 8/28 for reference) C1. 3×6-8 Jumping Barbell… Read more »
Warm up C then… A. Back Squat 5, 3, 2, 1, 1, 1 – Work up to a heavy single. No misses today. B. 8 minute EMOM: 1 Snatch (of 75% max) C. 3×3 Snatch Pulls (of 85% max) D…. Read more »
During the off season, the Competition classes are combined with Experienced classes, and follow the same programming.