28APRIL2015

28APRIL2015

ANNOUNCEMENT:

As you may show up late to class, note we don't mind... But we will break from whatever it may be, and make the whole class do what ever we think is fit as a penalty. 

Trainers will now check you in on the I-pad. We need to make sure that every one is checking in and what better way then to have the trainers do it for you. 

STRENGTH:

1)    Deadlift 5 RM with goal of getting a 5 RM 5-10lbs. heavier than your previous 5 RM. Start around 60% of your goal 5 RM for the day, performing 5 reps per set, adding weight each set. These are DOUBLE OVERHAND GRIP. No mixed or hook grip in an effort to improve grip strength. –

2)    3xME Strict Chest to Bar Pull Ups. Palms face away from face. Scale to chin-over-bar strict pull up, negatives or barbell pull ups. No bands!

* This strength program is easy to jump into if you’re new, or jump back into if you’ve been gone. Find your 5 RM for the lifts. Your next session, perform 3x5@ 90% of your 5 RM. The following sessions, try to get 3x5@:

-   5 lbs. heavier for BS and FS squats

-   2.5 lbs. heavier for strict and bench presses

-   For deadlift, simply work up to a 5 RM every session, with the goal being 5-10 lbs. heavier than your previous 5 RM

 

WOD:

5 rounds for time of:
10 reps squat cleans,  95/65
30-second L-sit hold (scale: floor holds, knee tucks, one leg tuck)
10 reps squat cleans, 95/65
60-second hang from pull-up bar 

 

1 comment (Add your own)

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Fri, December 29, 2017 @ 2:34 PM

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