Class Schedule
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5/18/15 Monday

Performance A. Back Squat *Set 1 – 3 reps @ 50% *Set 2 – 3 reps @ 60% *Set 3 – 2 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 1 rep @ 85% *Set…

2/16/15 Monday

Competition class, Muscle ups, gymnastics

  Performance Every two minutes, for 12 minutes (6 sets): Back Squat Min 0 – 5 reps @ 55% Min 2 – 5 reps @ 65% Min 4 – 3 reps @ 75% Min 6 – 2 reps @ 85%…

9/24/14 Wednesday

Performance A. Back Squat; 3 reps x 3 sets *Build to a tough 3 reps in 3 sets and use that weight for all sets   B. Deadlift; 10-8-6-4-2, rest 2min *Build as you go   C. 2 rounds of:…

9/8/14 Monday

Performance A. Find a 1RM Back Squat *Beginner’s work to a tough 5 reps   B. Row 500m @ 50% effort Row
 500m @ 85% *The “50% effort″ should be at 5k pace, the “85%″ should be at, or just below,…

3/26/14 Wednesday

Performance A. Above Knee Hang Power Snatch, build to a triple – no dropping b/t reps B. Back Squat @ 20X1, build to moderate effort set of 5 + For time, 3,6,9,12,15 of: Bar Facing Burpees Thrusters @ 95/65 *advanced…