Front Squat
1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.
or if you didn’t complete last Monday’s then..
1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 2X2 @ 90% – rest 1-2 minutes.
then…
5 rounds for total reps of:
1 min. to complete 5 Power Cleans @ 155/105 for advanced, 135/95 for intermediate, 95/65 for beginner
-with the remainder of the minute complete ME Split Jerks
1 min. ME Burpees
Fran
21-15-9
Thrusters (95/65)
Pull-Ups
Ladies night turned out great! A big thanks goes to Jill P. for putting it together.
Fran Jam
Our first edition of Fran Jam kicks off tomorrow, Saturday, at 10am in place of the regular free class. You will be divided into heats of 6 or 8 people and there will be a 10 minute time cap for each heat. Come cheer on your fellow athletes as we tackle 21, 15, and 9 reps of thrusters and pull-ups for time!
Weekend Schedule
Saturday:
8:00 Olympic lifting
9:00 Masters
10:00 Fran Jam (no free class)
Sunday:
11:00 Endurance (held at the Woodrow Wilson High School track)
Good mornings
5-5-5-5
then…
For time:
– 800 m run
– 40 box jumps (24/20)
– 80 abmat sit-ups
– 40 box jumps
– 800 m run
5 x 1 3-position clean (low to high) + 1 push jerk – rest 60-90 seconds
then…
1 min ME T2B
-then-
4 minute AMRAP of:
7 Hang Squat Cleans @ 135/95#
14 HSPU
28 Double-Unders
-then-
1 min ME T2B
-then-
4 minute AMRAP of:
7 Hang Squat Cleans @ 135/95#
14 HSPU
28 Double-Unders
-then-
1 min ME T2B
*Please list total reps of AMRAP and total T2B separately.
A1) 3×5 Bench Press @ 75% – rest 60 sec.
A2) 3X5 Bent-Over Rows (supinated grip) – heavy, rest 60 sec. DEMO VIDEO
B) Death by Burpee:
Complete one Burpee on the start of the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.
C) 3×15 partner medball sit-ups
7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec
Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees)
then…
4 rounds for total working time:
– 400m run AFAP
– 12 C2B pull-ups
rest 1 min the first round, 2 min the second round, 3 after the third.