Schedule Update
Please note the following will be our schedule during the holidays:
- Tuesday, December 31st (New Year’s Eve)
- 0530
- 0630
- 0730 Open Gym
- 0900
- 1000 Open Gym
- 1130
- 1715
- Wednesday, January 1st (New Year’s Day)
- 0900
If a class is not listed above, it has been cancelled. Thank you for understanding and have a great holiday.
Strength
Front Squat
- build to a heavy set of 3 reps @ 33X1
- drop 10% and do 2 sets of 3 reps with no tempo restriction
Strength Notes
Today’s strength is front squats. As you build, each rep will be performed with a :03 negative, :03 pause in the bottom, explosive concentric, and :01 pause between reps. Continue to make jumps over the course of 5-7 sets (not including warm ups with the empty bar) to find a heavy 3. We do not want any failed reps today, so make small jumps at your heavier sets. Once you have built to your heaviest for the day, take 10% off the bar and perform 2 more sets of 3 reps with no tempo restriction. These sets should not feel heavy.
Conditioning
1-2-3-4-5-6-7-8-9-10 reps of:
- Hang Power Cleans (95/135)
- Back Squats (95/135)
- 20 Double Unders after each set
12:00 time cap
Conditioning Notes
Today’s workout is a task priority consisting of 3 exercises. For the hang power cleans, choose a light-moderate weight that allows you to complete every round unbroken. Be sure that you can safely transition the bar from your front rack to your back rack for the squats with whatever weight you choose. The double unders should be done unbroken quickly. Adjust the number of reps, or perform single unders in order to accomplish this.