announcements
We are looking for a Thursday Coach for our 4:30/5:30 PM classes. Please share this flyer!
Hoodie order!
We’ll put a sign-up at the gym. Deadline to sign up for these: Wed, Nov 11. Not sure on pricing yet; probably around $35-40 each. Mock ups of both designs are below.
rx
Pre-workout build-up
On an 8:00 clock:
Build to a heavy set of 3 squat cleans
– Build to workout weight.
On a 1:00 clock:
1 squat clean every :20
– 3 total reps; coach-led.
And then …
AMRAP 12:
15 pull-ups
3 squat cleans (165/245 lb)
L2
Pre-workout build-up:
Same as Rx’d
AMRAP 12:
10 pull-ups
3 squat cleans (115/175 lb)
L1
Pre-workout build-up
On an 8:00 clock:
Build to a moderate set of 3 power clean + front squats
– Build to workout weight.
On a 1:00 clock:
1 power clean every :20
– 3 total reps; coach-led.
AMRAP 12:
10 jumping pull-ups
3 hang power clean + front squats (35/45 lb)
Intended Stimulus
A sneaky heavy squat day with intentional pull-pull interference.
Pull-ups serve as an annoyance, while accumulating manageable volume.
5-7+ rounds.
Pull-ups in :20-:45 and 1-3 sets.
Squat cleans in under 1:00; 1 rep every :20.
75-105 total pull-ups.
15-20 total squat cleans.
Videos