03/13/2017

 In Blog, Workout of the Day

“Without self-discipline, success is impossible, period.” –Lou Holtz

Monday

Pre-Class Strength Training

E2MOM 6:  2x [1 + 1/4 Front Squat]

E2MOM 12: Front Squat x3 @75%

5 sets Building: Power Clean and Split Jerk x 1.1.1. [Rest 10 seconds between reps]

In-Class Session

Gymnastics Strength Work:

3 sets for Quality:

5-10x Strict Pull-Ups or 3-5 Negative Pull-ups [Hold Eccentric for 3-5 Seconds then Jump Up to Bar from Box]

3-10x Strict HSPU or 3-5 Negative HSPU or Push-Ups [Feet can be supported on Box for HSPU if scaled]

*MUST TOUCH HEAD TO FLOOR FOR EACH REP*

Workout of the Day

Every 10 minutes for 20 minutes:

250m Row or 15/12 Calorie Bike

15x American KBS [53/35#]

25x Burpees to Plate

15x American KBS

250m Row or 15/12 Calorie Bike

*These are MAX EFFORT attempts…The Pace is GO!*

Post Class Accessory Work

40-50x Strict Ring Dips

*Every drop complete 15-20 second L-Sit Hold*

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