Monday, Aug 15

"Passion makes the world go 'round. Love just makes it a safer place." - Ice-T

Today:

XT 4:30

Thursday 4:30 strength focus is now a regular fitness class.

Announcements: Check todays email for some more big changes!

Warm-up

One set of:

Assault Bike x 3 minutes, nasal breathing only

Followed by…

One to two sets of:

“Weight Plate Squat Warm-up”

Heels-elevated T-Spine Rotations x 3 per side

Heels-elevated Flex and Extend x 3

Front Foot Elevated Split Split Squats x 6 per side

Plate Elevated Cossack Squats x 6 per side

Tempo Plate Squats x 6 @ 31X1 tempo

Strength

Back Squat 2-2-2-4-4-4

Use the heaviest weight you can for each set.

Rest as needed between sets.

Sets 1-3: 88-90% 1RM

Sets 4-6: 80-83% 1RM

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

Complete sets every 2:30 mins.

WOD

3 rounds for time of:

20/15 Assault Bike Calories

10 Devil Press, 50/35 lbs

XT Strength

A) Snatch Pull + Snatch + Overhead Squat + Snatch Pull + Hang Snatch + Overhead Squat 1-1-1

• Use the heaviest weight you can for each set.

Rest as needed between sets.

• 3x(1+1+1+1+1+1)

• 50-60% 1RM Snatch

Reset any time the bar comes back to the floor or the hang. 

B) Snatch Pull + Snatch + Hang Snatch + Overhead Squat 1-1-1-1

• Use the heaviest weight you can for each set.

Rest as needed between sets.

• 4x(1+1+1+1)

• 70% 1RM Snatch (or more)

Continuing from the complex above and an opportunity to build to some heavier loads as long as you are maintaining positions and moving with speed. Make sure to only build up if you are completing the snatch and hang snatch with consistent speed and a strong lockout. Make sure your overhead squat is just as deep (if not more so) than your snatch receiving position.

C) Snatch Pull 3x2

• Use the same weight for each set.

Rest as needed between sets.

• 90% 1RM Snatch

Loading is below 1RM for two pulls to improve our top end strength and extension. Reset between reps and focus on staying balanced as you initiate the lift off the floor and extend big at the top.