MONDAY JAN the 7th of 2019

 

Start where ever you are. Use what you have. Do what you can. Keep moving forward even when you are sometimes pushed back!

Going into our 2nd week of 2019 lets get focused on our goals and intentions for the new year.

Also for those of you interested in the yearly membership speak with James or Lenette,  for those that were on the yearly for 2018 and dont wish to for 2019 Please Any of the Coaches for a new form to fill if you wish to go on Monthly.  THANK YOU

 

Warm-Up
2 Rounds:
Row: 10 Strokes easy, 5 strokes hard, 10 strokes easy, 5 strokes hard
5/5 Dumbbell single-leg deadlift
5 Dumbbell Sweatt shrugs

 

SHARE A BAR

SNATCH + OVERHEAD SQUAT – WEIGHTLIFTING
Warm Up Sets:
EMOM for 3:00 (3 sets):
1 Snatch + 1 overhead squat
Set 1: @ 40% of 1RM snatch
Set 2: @ 50% of 1RM snatch
Set 3: @ 60% of 1RM snatch

CONTINUE FROM THE RACK

 

OVERHEAD SQUAT – CONDITIONING

In 15:00, build to a
1RM Overhead squat

 

Notes: for the overhead squats
For weight, begin where you left off on the snatch and build to a 1RM. With the lighter weights, use a 1:30 interval and increase to a 3:00 as it nears 1RM.

CONDITIONING FOR REPS

8 Rounds for max reps:
0:20 Push press (155lbs/105lbs)
0:10 Rest
0:20 Barbell row (155lbs/105lbs)
0:10 Rest

Notes:
This is designed as both conditioning (stamina focus) and strength/hypertrophy. You should be able to perform 8 reps of each exercise at MINIMUM. Modify accordingly.

Decrease the weight of each movement so that you are able to complete at least 8 reps in 0:20 work intervals.

 

SKILL WORK

 

3 Rounds NOT for time:
Max rep strict ring dips
50ft Handstand walk
50 Double unders
3:00 Rest

 

ACCESSORY

(4 sets):
12  dumbbell tate press
12 Barbell curls

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