Competition: Friday, February 7th, 2020
*Classes are cancelled today due to the snow. The gym will be open for Open Gym format, please come in and train, and take your time getting there.
**Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required.
1) Every 2:00 x 6 sets: 5 Yoke Bottoms-up Squats
Warm-up as needed. Build as heavy as deemed fit. Make sure you start with your hips below parallel like any normal squat, de-load the yoke between each rep.
2) Clean and Jerk:
A – Work up to a Moderately Heavy Triple <75%
B – Work up to a Moderately Heavy Double <85%
C – Work up to a Moderately Heavy Single
You choose the rest and number of sets on this. Don’t spend all day on this, 20-30 minutes max. All reps full Squat and Split Jerk. Double and Triples, should be no more than 5-10 seconds between reps.
3) Clean Ladder + Shuttle Sprints – 2 rounds of:
1 Squat Clean 225/155, 1 50ft Shuttle Sprint
1 Squat Clean 265/175, 1 50ft Shuttle Sprint
1 Squat Clean 285/190, 1 50ft Shuttle Sprint
1 Squat Clean 315/205, 1 50ft Shuttle Sprint
1 Squat Clean 345/225, 1 50ft Shuttle Sprint
Rest 5 minutes between rounds. Scale as needed.
4) 5 rounds AQAP:
15 Wall Balls 30/20
5 Strict Pull-ups
Scale as needed.
5) Bottom of Good Morning Hold: 5 x 30 seconds
Rest 60 seconds between sets. Load as deemed fit.
1) Row: 5 x 500m
30 seconds Rest between intervals. Same pace as weeks past.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE