Weekly Schedule:
Wednesday 11/18 – BB&HB Volunteer meeting at 7:30pm. Whether you are going to be helping with judging, score sheet delivery, equipment moving and breakdown, etc… please make it to this meeting!
Thursday 11/19 – Mobility with RJ at 6:30pm
Friday 11/20 – No evening classes
Saturday 9/21 – Barbells & Handlebars at Community Beer Company from 8am – 2pm! No classes as the gym will be closed. Come out and support your community!
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Monday 11/16
A) EMOM x 8 min
1 Front squat @ 23X1
*Start at heaviest weight from last week and build if able
B) 5 rounds for time @ 90% pace:
– 3 power cleans (155/105, 115/75)
– 5 push jerk
– 7 box jump – SD (24/20”)
C) 3 rounds not for time:
8-10 DB rollback tricep extensions
8-10 BB abdominal rollouts
*Don’t forget to sign up for classes via the SIGN IN link below!
*Sign up to compete in or volunteer for Barbells & Handlebars >HERE<.
Tuesday 11/17
A) Deadlift
*Set 1 – 5 reps @ 65%
*Set 2 – 5 reps @ 75%
*Set 3 – 3-5 reps @ 84% (up 2% from 11/6)
Rest 2-3 minutes between sets
B) BBHB 15.3 practice:
Every 6 min x 4 sets:
– Row 20 cal
– 20 overhead lunges (45/35, 35/25)
– 15 burpee to plate
*Go at competition pace.
C) 8 min to find max UB double unders
OR
8 min of DU practice
Wednesday 11/18
A) EMOM x 10 min
– Split jerk (start lighter and build to something heavy but sharp)
B) EMOM x 15-18 min (5-6 sets)
Min 1 – 6-10 Ring Dips
Min 2 – 6-10 Toes to Bar
Min 3 – 15 KB swings (tough)
*sets don’t have to be UB
C) Three sets not for time:
– Supine Ring Rows x 10 reps @ 2111
– R30S
– Side Plank x 45 seconds each side
– R30S
*If you plan on helping with Barbells & Handlebars, please come to the volunteer meeting tonight at 7:30pm!
Thursday 11/19
A) Every 2 minutes, for 8 minutes (4 sets):
– Hang Clean + Clean @ 75-85%
+
Every 2 minutes, for 8 minutes (4 sets):
– Clean x 1 rep @ 90-95%
+
Every 2 minutes, for 4 minutes (2 sets):
– Clean Pulls x 2 reps @ 95-105%
B) Back Squat
5, 4, 3, 2, 1
R3M – all should be heavy with no misses!
*This isn’t supposed to be a 1RM test but go for it if feeling it.
C) Optional conditioning:
Row 1,000m
R5M x 3 sets (keep ideal 2K pace)
*Please stay and complete outside in the strength yard if able
Friday 11/20
A) EMOM x 6 min (3 sets)
(1 snatch grip behind the neck push press + 1 overhead squat) x 2-3 reps
B) E2MOM x 10 min (5 sets)
– snatch from floor w/ 2 second pause at knee
*Work to a tough weight. If you aren’t comfortable at the bottom of the snatch receiving position, then work to a depth you can manage.
C) 3 rounds not for time:
– BB elevated hip extensions x 8-10 @20X1
– Side shuffle sled drag down and back
– 30 sec earthquake bar hold (heavier or longer than last week)
*Competing in BB&HB? There will be some alternate work for you to do. This will mostly consist of some light cardio and mobility.
*No evening classes as we prep for Barbells & Handlebars 2015! We would love your support. Each spectator ticket comes with a drink ticket. They are more at the door so buy them HERE.
Saturday 11/21
Barbells & Handlebars – No Classes
