announcement
Coach Alissa will be leaving regular coaching at Pisgah to support a new Olympic lifting gym that’s getting off the ground. You may still see her subbing for us as able, but this week will be her last week as a regular staff member. We are so appreciative of all Alissa has brought to our community over these last months! She’s an awesome coach, and we’re so grateful to have had her with us. Best of luck in your next chapter, Coach!
Starting next week, the 7:00/7:30 am class will move to 7:00 am each weekday. Coach Ben will go back to coaching these Mon-Fri.
rx
Pre-workout build-up
EMOM 6:
3 hang power cleans
– Build in load to heavier than workout weight.
Every 2:00 for 5 sets:
16/20-cal row
Max hang power cleans (75/115 lb)
– Rest 2:00 between sets.
intermediate
Pre-workout build-up
Same as Rx’d
Every 2:00 for 5 sets:
12/15-cal row
Max hang power cleans (55/75 lb)
– Rest 2:00 between sets.
beginner
Pre-workout build-up
EMOM 6:
3 hang power cleans
– Build to workout weight.
Every 2:00 for 5 sets:
8/12-cal row
Max hang power cleans (35/45 lb)
– Rest 2:00 between sets.
Intended Stimulus
10-15 reps per set.
Row in 1:15 or less; hard effort.
:45+ for hang power cleans.
Light-to-moderate load for quick cycling.
Hang onto the bar! No more than 1 break per interval.
Videos