Monday

CLASS PROGRAM

A.) Strict Press

5x7@60% 

B.)  AMRAP 10 - CHIPPER -  :

10 strict pullup

15 strict HSPU

20 pull-ups

25 HSPU

30 chest 2 bar pull-ups  

35 pushups

ME bar muscle ups - with remaining time

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C.) WEIGHTLIFTING CLASS HAS BEEN SWITCHED TO MONDAY WEDNESDAY FRIDAY @ 615PM

NEW CLUB MEMBERSHIPS AVAILABLE : MONTHLY ACCESSORY AND PERSONAL OLYMPIC PROGRAMMING + WEEKLY VIDEO REVIEW FROM COACH

STRENGTH SESSIONS (Functional power + strength + Strongman) TUESDAY THURSDAY @ 615PM, SATURDAYS @ 5PM

 ———-

Push Jerk + Split Jerk (1+1)  

5 sets @ 80% or above of jerk max

Football/multi grip bar bench press

57@60% of Bench max

KB filly press 

4x8 @ AHAP

KB standing strict upright row

4x12

rear delt flys

4x12

D.) conditioning :  80% effort

4x500m ski erg

1:1 work:rest