Monday, May 1

“People change and forget to tell each other.” - Lillian Hellman

Gym Happenings

New Cycle Alert! Happy May Ya’ll, new cycle starting today, this will be a olympic lifting and squat focused cycle, it will be variable each day, so some days it could be Snatch, other days it could be back squat. The XT program will be written independently from the main class strength, very similar to the way it’s been the past 3 weeks. The main movement will be the same, but the sets and reps could be different. For the XT program we will also be implementing the RPE system, enjoy!

RPE system

Could have done:

10 - 0 more reps, 0 more weight. True max

9.5 - 0 more reps, but could add more weight

9 - 1 more rep

8.5 - 1 more rep, but could add more weight

8 - 2 more reps

7.5 - 2 more reps, possibly 3

7 - 3 more reps

6 - 4 or 5 more reps

Strength 

Snatch Heavy 3 

50,60,65,70,75,80%

Metcon

For time: 

100 double unders 

50 dumbbell snatches 35/50

100 double unders

50 burpees 

 XT

Snatch 3 x 3 / 80% ceiling

*build up and do 4 sets across at your top weight. 

Snatch high pull 3 x 3 / 120% ceiling 

*bar should go above the belly button. 

Back squat 6-8 x 3 RPE 8 

*Do 6-8 build sets of 2-3 to a top set of  RPE 8