Coach Ross cleaning and jerking like a boss, It's a good thing she didn't forget to floss, because that would have been a loss. Word...
Today we start our 12 week strength cycle. For the next 12 weeks Monday's, Wednesday's, and Friday's will be strength related sessions to help boost your numbers in your Olympic lifts and your Front and Back Squat. Sessions on Tuesday's, Thursday's, and Saturday's will be more skill work, metcon's, and varied workouts that will leave you gasping for air and drenched in a puddle on the floor. Let's put last weeks "Test Week" to work and see what we can do to those numbers...
For those that want to get some metabolic conditioning in after the strength work it is recommended that you keep it short. If you plan on staying after class to work on skill work or get your HR up a little make sure it's ok with the coach teaching class (the one you're about to play in) and know that the current class has first priority over anyone else (including staff).
Monday 8-29-16
A.
Back Squat 5x5 @ 80%
Front Squat 5x3 @ 85%
Power Jerk 5x2@85%
Try to keep rest between 90 and 120 seconds between sets.
B.
5 Min AMRAP
Burpee Muscle Ups or Burpee Pull Ups
Fitness:
A.
Back Squat 5x5 @ 80%
B.
10 Min AMRAP
12 Alternating DB Lunges (#athletes choice)
10 Box Jumps (or step ups)
10 KBS 50/70#
No comments:
Post a Comment