Scheduling Note

Date Class Schedule
Wednesday, November 22 Normal Schedule
Thursday, November 23 (Thanksgiving) ONE CLASS at 0900
Friday, November 24 ONE CLASS at 0900

Open Gym at 1000

Saturday, November 25 Normal Schedule

Programming Note

This is the start of a new 8-week, preseason cycle. Our focus for this cycle is establishing a max snatch and a max clean. The squats will be for strength maintenance. We will front squat with long pauses in the bottom to supplement our cleans and keep the volume low but the intensity high on the back squat so that our absolute strength doesn’t fall behind. Gymnastics will be focused on building volume; we want to develop the ability to handle bigger sets. The conditioning will be geared towards acclimating to higher reps and more volume.


Front Squat

  • 4 x 4-6 @ 25X1



For time:

  • 60/40 Calorie Bike or Row
  • 40 Front Squats (115/75)
  • 40 Kettlebell Swings (70/53)
  • 40 Box Jumps (24/20)