We are temporarily switching BRING A FRIEND DAY!
For the remainder of the Open we will be hosting our weekly BFD on Wednesdays' and still for all regular class times including the noon time.
We are doing this so we don't have a repeat of the disastrous double wall ball day but more importantly for you as members to work on skills and drills to help you get that first pull-up, muscle-up, handstand push up or walk on your hands. This is a day for low heart rate and getting better at high skill movements. Classes will still have a general warm up with also focusing on mobility to loosen up our joints and active proper muscle groups. This will NOT BE a weightlifting day! If you want to do weight training you can do so during open gym on your own time. For those of you have heard the term "GOAT" this is to work on your...
GOATS = WEAKNESSES
19.2 FRIDAY NIGHT LIGHTS THEME:
Pausing Clean Pull
3 Sets of 3 - Pausing Clean Pulls
*Two pauses, both for a full second at each position before finishing with a strong extension:
Pause #1 - 3 inches off the floor
Pause #2 - Just past the knee
Set #1 - 80% of 1RM Clean
Set #2 - 85%
Set #3 - 90%
Power Clean and Jerk
On the 1:30 x 7 Sets:
2 Power Cleans
1 Split Jerk
Climbing to a heavy for the day, but not a max effort. Start with the below percentages, and build on the final three sets all based on how the loads are moving today. This complex does not need to be "touch and go" power cleans.
Set #1 - 70% of estimated 1RM Power Clean and Jerk
Set #2 - 74%
Set #3 - 78%
Set #4 - 82%
OPTIONAL CASH OUT
Not for Time:
15/9 Calorie Row, 15 GHD Sit-Ups
30/21 Calorie Row, 30 GHD Sit-Ups
45/35 Calorie Row, 45 GHD Sit-Ups
** Focus is on FORM and maintaining proper technique even after midline fatigues.