Tuesday, July 5
“Never lose hope. Storms make people stronger and never last forever.”
― Roy T. Bennett, The Light in the Heart
Rebuild option available all day.
XT Strength: 5:30pm
Also, Pisgah is growing! We cap our classes at 14, which helps us to keep classes safe and the experience for all athletes high-quality. Don’t worry…if we see a time slot consistently filling or popular, we’ll keep adding classes to make sure everyone gets the classes they want each week! However, we just can’t safely and effectively manage 16-20 athletes on a barbell day (especially with Rebuild options, etc.). So…THANKS for RSVP’ing ahead of time and for picking another class if you see that the one you’ve targeted is full. As we keep growing, we’ll be looking to add some classes as the community requests them! Let me know what you’d like to see.
Strength
3 Sets:
1) Off Set KB Push Ups; 20X0 Tempo; 6-8/arm; rest 45sec
2) Ring Rows; 2020 Tempo; 10-15reps; rest 45sec
3) Tall Kneeling KB Tricep Extension 20X0 Tempo; 10-15reps;
rest 45sec and back to 1
WOD
Complete as many rounds as possible in 15 mins of:
15 DB Bench Press, 50/35 lbs
30 Dumbbell Hang Snatches, 50/35 lbs
60 Double Unders (100 Singles)
Rebuild
3 Sets:
1) Close Grip Bench Press 30X0; 4.4.4; Drop Set; rest 90sec
2) RNT Dumbbell Row 20X0; 8-10reps/arm; rest 90sec
XT Strength
Clean Day
Clean - A:
2 Clean Pull + Clean 1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
3x(2+1) 60-70% 1RM Clean
Reset at the floor for each rep of the complex. Use the pulls to prime and prepare to receive the full clean. Stay within the percentage range and aim for perfect reps. Compare to day 3. Start moving toward the higher end of the percentage range if you stayed lighter last time.
Clean - B:
Clean Pull + 2 Clean : 2-2-2-2-2
Clean Pull + 2 Clean 2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.
5x(1+2) 75% 1RM Clean (or more)
Same movements as part A today, but different assigned reps. Where the focus in A was to really nail down the clean pull, the focus here is on the clean. You have the option to build heavier if the bar is moving well. Focus on making both clean reps looks exactly the same as opposed to a strong first rep and a less-strong second rep. Reset at the floor between reps, but make sure the rest is minimal.
Clean - C:
Box Clean Deadlift : 3 Rep Max
Record your best Box Clean Deadlift 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Box height - 6 in
This is another chance to feel some heavier loads in your hands than you might be able to clean. This allows us to gain some adaptation and confidence at the same time. Even though these are just deadlifts and not pulls with extension, visualize moving the bar the same way you would for a clean. Use a clean grip (double overhand) and reset on the blocks between reps. *If you don't have blocks you can complete clean deadlifts using bumper plates to elevate the bar.
During class, accumulate 40 GHD Sit-ups (60 weighted sit-ups)