Fitness: Deadlift, 4×2 Linear Progression
Performance: Work to a 3RM with a two second pause at the knee during the first rep only. Then two drop sets at 90% with no pauses.
Teams of two, OPWAAT, 15 minutes, as many rounds as possible:
1) Snatch, pause three seconds 2″off floor and three seconds in bottom of receiving position: 3@ 40%, 3@ 50%, 2@ 60%, 2@ 70%, 2@ 75%, 1@ 80%, then find max with zero misses
2) Push Press, work to a 5RM, then two drop sets @ 90%
Working in teams of three, 30 minutes, as many rounds as possible:
Fitness: Back Squat, 3×5 Linear Progression
Performance: Back Squat, work to a 5RM with a 3 second pause at bottom during first rep only. Then two drop sets at 90% with no pauses.
3 rounds of:
Rest 1:00 between each round
Pigeon Pose, keep chest up and hinge forward at hips. Experiment with PNF by pushing knee into ground. Accumulate 2 minutes per side.
This class will meet Sundays at 10AM and will focus on restoring and maintaining functional ranges of motion.
Expect an intense session of mobility utilizing proven techniques such as proprioceptive neuromuscular facilitation stretching (PNF).
Just like getting strong- getting supple requires hard work- and this is exactly what is often missing from our mobility work.
Mobility and deep stretching is something we often don’t have time to delve into during our already full hour of strength and conditioning in daily classes. We hope that with this class however we can bridge the gap and not only make improvements during this hour, but also allow our athletes to add to their arsenal of mobility tools to use on their own.
1a) Fitness: Press, 3×5 Linear Progression
Performance: Press, 5RM, then two drop sets at 90%
1b) Weighted/Strict Pull-Ups 3x ME (aim for 5-8 reps)
Teams of two, 10 Rounds:
Switch positions every 2 minutes with 10 seconds transition time. Record total meters and dumbbell weight used.
Floor chest stretch; can be done with bent legs, 2-3 sets of 90 sec, may incorporate PNF by pushing into floor.
Fitness: Deadlift, 4×2, Linear Progression
Performance: Work to a 3RM with a three second pause at the knee during the first rep only. Then two drop sets at 90% with no pauses.
Go AHAP on the lunges while still unbroken.
Andreo Spina hamstring stretch: 2-3 sets of 90 seconds per leg
1) Every minute on the minute for 10 minutes, 1 Clean. Work up in weight throughout; zero misses.
2a) Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press, 8RM, then two drop sets @ 90%
2b) Dumbbell Rows: 3×20 (10L/10R), AHAP
3) Unilateral Farmer’s Walk, 25m x 6 – alternate hands (KB or fat grip DB, AHAP)