* The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.
1) Pause Front Squat: 1 Rep Every 1:30 x 7 sets
Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reference 2/3/17 for loading.
2) Front Squat: 5 Reps every 2:00 x 4 sets
This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit. Reference 2/3/17 for loading.
10-20-30-40-50 Single Arm Alternating Dumbbell Snatch 35/25
15 Burpee Box Jump Overs 24/20
4) Good Morning: 4 sets of 15
Rest 90-120 seconds between sets. Focus on positioning over load.
5) Kipping Pull-up: 10 minutes Practice
Work on any facet of Kipping Pull-ups.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE