This week’s schedule is all regular. It is beginning NEXT week that hours will change.
- Monday 19th-Friday 23rd: regular schedule all week
- Saturday 24th: 9:30am class only (as usual)
- Monday 26th-Friday 30th: two morning classes 7am, 9am and one 5pm class
- Saturday 31st: 9:30am class only (as usual)
- Monday January 2nd: back to regular schedule bright and early at 6am
Monday
Deadlift
10 minute time limit to work up a 1RM
-then-
Using 50% of 1RM load, complete for time:
Squat clean, 15 reps
Squat clean, 12 reps
Squat clean, 9 reps
Rest as needed between each set
Post 3 finish times to chalkboard/journals
Monday 5pm Oly Lifting Technique
-power snatch from blocks and from hang
Tuesday
Three rounds for time of:
Row 500m
25 scott ups (20kg plate/abmat only)
25 supermans
Post first round time and finish time to chalkboard/journals
Tuesday Open Training Hour at 5pm
Wednesday
Every other minute for 10 rounds of:
Push jerk from rack, 3 reps (AHAP)
odd sets: max rep pull ups until 45 second mark
even sets: max rep box jumps until 45 second mark (30/24″)
Wednesday 5pm Bodyweight strength and skill specialty session
Thursday
One minute each for max reps of:
squats
ring/regular push ups
box jumps 20/16″
toes to bar
back burpees
wall ball shots 20/14#
med ball facing burpees
double unders
Post total reps for first 7 movements and number of double unders
-then immediately-
Repeat the above sequence using a 30 second on/30 second off interval
Post total reps for first 7 movements and number of double unders
Thursday Open Training Hour at 5pm
Friday
Power snatch
10 minutes to work up to a 1RM
-then
Using 70% of 1RM load, complete for time:
Power snatch, 30 reps
1 mile run
Front rack barbell step lunge, 30 steps
