Thursday – 9/10

OPEN GYM!  Come in with an idea of what you want to work on and/or see the below for suggested work!

Yoga @ 5PM for $5.  There will not be regular class offered at this time (nor will there be other Open Gym-ing =) ).  Show up and get bendy!  Wait…

1. Strength

Option 1:

SQUAT CITY!

Back Squat

20RM

Option 2:

Olympic Weakness Work (pick Snatch or Clean, not both)

a. Work up to a heavy set of – 1 Power Snatch + 1 Snatch Balance + 1 Squat Snatch

b.  Snatch Pull – 3@95,100,105% of your 1RM Snatch

-or-

a. Work up to a heavy set of – 1 Power Clean + 1 Front Squat + 1 Squat Clean

b. Clean Pull – 3@95,100,105% of your 1RM Clean

2. MetCon

3 Rounds of

200m/100m SPRINT*

6 Burpees

9 Thrusters, 95/65/75/55

– rest 4:00 between rounds –

*chose the distance you can ALL OUT SPRINT and finish the work in around 1:30.  You should not be taking a break between movements nor should you drop the barbell for thrusters until all 9 are completed.  There was some confusion about this last time.  If you don’t feel like you can haul ass for a 200, then cut it to a 100.  You will still get the desired impetus of the workout as long as you GO ALL OUT.  Do you guys think I want you to lollygag this?  DO YA?!?!

3. Extra Credit

a. 3×10 Barbell Curls.  Try and go up 5-10# from where you were last time.

b. YOGA @ 5PM (which, again, means there will be no regular class offered in this time slot)