Ideal Schedule below, it's a little bit weird because there is no comp class Thurs or Sat. There will be some open gym time Sat/Sun, time TBD. Ryne will be around and free around 7pm Wed if people have questions or need help setting up with Wed's stuff.
Also, we need y'all to do a slightly better job of putting equipment away and staying out of way of regular classes. Make sure you put all belts, mats, Prowlers, etc back when you're done with them. The ability to do these special workouts during regular class times depends on how good a job y'all do with this. Make sure to submit scores from last night by tonight, and either text/email/post to comments as this week goes. Brandon, Ryne and I will be out of town starting Thurs AM. Monday: Oly Class (830am Uptown, 6pm MC, 7pm MC) + A) Jerk Balance 5x5, Rest :90 [use a rack or blocks, jerk balance video] B) Push Jerk 6-8x5, Rest :90 [use a rack or blocks, not TnG] C) :45 max sets of 2 UB C2B pull-ups :45 max ring dips Rest :30 6 rounds Tuesday: A1) Front Squat 4x5, Rest :10 A2) Back Squat 4x10, Rest :10 A3) BB Walking Lunges 4x24, Rest 3 min B) DB Side Bends 15-20x3/Side, Rest :30 between sides/rounds C) 5 rounds: 100m Farmers Walk (32kg KB in each hand) 30 Wallballs (14lbs to 9') Wednesday: A) 35 HSPU negatives B) 7 Burpees AFAP Prowler :20 @ 100% Rest 3 min 4x C) 7 UB C2B Pull-ups (or AMRAP) AD :20 @ 100% Rest 3 min 4x D) Row sprint :30 @ 100% Rest 3 min 3x Thursday: OFF Friday or Saturday: A1) Press 10-12x5, Rest :30 A2) Weighted Pull-up Clusters @ 50x1 1.1.1.1.1x5, Rest :15, Rest 3 min B1) Bench Press 3, 3, 3, 3, Rest :10 B2) Incline DB BP 8, 8, 8, 8, Rest :10 B2) Static HS Hold AMSAPx4, Rest 3 min C) Bent Over Supinated BB Rows @ 41x2, Rest 3 min D) 5-4-3-2-1 Back Squat 85% 1RM (off of a rack) 50-40-30-20-10 Double Unders [alternating between Back Squat and Double Unders]
14 Comments
El
5/19/2013 11:52:28 pm
Jerk Bal: 95-95-95-105-105
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Ivy
5/20/2013 06:19:26 am
Jerk balance 5x5 @ 75#
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El
5/20/2013 10:46:44 am
Oly Weights:
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Fabi
5/21/2013 06:17:23 am
Oly Class
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Lexi
5/21/2013 08:22:27 am
Monday:
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Ivy
5/21/2013 08:23:50 am
OLY class
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El
5/21/2013 02:22:17 pm
Tuesday:
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El
5/21/2013 11:53:04 pm
Weds:
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El
5/21/2013 11:57:59 pm
I have never in my life actually felt nauseated in a workout. Before right now.
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fabi
5/22/2013 06:31:34 am
A1) Front Squat 4x5, Rest :10
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Ivy
5/22/2013 12:42:10 pm
Burpee/Prowler@150#
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Taylor
5/22/2013 09:44:10 pm
Monday
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Lindsey
5/26/2013 01:14:50 pm
Monday
Reply
Karla
5/27/2013 10:55:06 pm
Monday-OLY
Reply
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Authors: Brandon Ecker
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