15 July 2018
SUNDAY SCHEDULE:
SPIN FIT: 10:00 a.m. to 11:00 a.m.
GROUP FOUNDATIONS: 10:00 a.m. to 11:00 a.m.
OPEN GYM: 10:00 a.m. to 12:00 p.m.
FREE INTRO CLASS: 12:00 p.m. to 1:00 p.m.
OPEN GYM:
Barbell Option:
1) Snatch (Build to Heavy Single)
THEN…
Snatch: 4 x 1 @ 90% of todays Single (Rest 10seconds between lifts)
2) EMOM: 10 Minutes
1 Clean with Pause in Squat (Climbing)
3) Push Jerk: 5-3-3-1-1-1
4) Romanian Deadlift: 4 x 6 @ 1RM of todays Pause Clean
5) GHR: 3 x Max Reps
Gymnastics Option:
1) Handstand Practice: Accumulate 50m in HS Walk. Scale: Work Progressions.
2) Kipping Practice
EMOM: 12 Minutes
M1: # KTE
M2: # T2B
Choose a rep scheme that allows 40 seconds of rest each minute
3) HSPU: 5 x Max Reps Kipping HSPU (Do not go to failure)
4) Establish 1 RM strict Pull Up