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