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…
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 – [email protected],100,105% of your 1RM Snatch
a. Work up to a heavy set of – 1 Power Clean + 1 Front Squat + 1 Squat Clean
b. Clean Pull – [email protected],100,105% of your 1RM Clean
3 Rounds of
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)