Week's Preview: Week 1/4
New Cycle starts today!
Tuesday: KB Unilateral Training
Wednesday: Shoulder to Overhead Complex
Friday: Hang Power Clean or Hang Power Snatch
Back Squat or Overhead Squat with pause: Athlete's Choice
- Pause for 1 sec. in bottom position of each rep
- Take 12 minutes, building to heavy 3 working weight
Working Sets X 3, Every 2.5 minutes
BS or OHS X 3 reps with pause
- Increase pause to 3 sec per rep
Follow each set with: Max reps Dips
- Dips can be from Dip Bars, a bench or a set of boxes!
- Goal is 15 reps or more.
- Optimize to hit goal each round!
12 Minute Amrap
5/3 X Strict Pullups, any style
10 X Pushup to Abmat
15 X Heartbeat AirSquat with Abmat
All Holiday Schedule Changes
Please note the following holiday schedule changes.It is very common for one of the coaches to open the gym on days that we are closed for the holidays.