Programming Notes. Congrats to the athletes who challenged themselves this weekend at the Icebox Classic. Congrats to the podium finishers: Steve S, 2nd place, Intermediate Division; Kurt Mc, 1st place, and Tim H, 3rd place, Beginner Division; and finalist, Intermediate Division, Coach Michelle. Too many PRs to count, and simply a stellar showing by all! | Just two spots remain for Coach Kate’s Gymnastics Skills Workshop. The workshops starts this Saturday. | Take time to introduce yourself to the January 19 Training Essentials athletes Greg, Mike, Frank & Kevin. Also, be sure to welcome the January 5 Training Essentials graduates as they enter classes this week — Kim H, Victorya, Todd & Tim B.
EMOM x 10
1 hang power clean + 1 hang clean + 1 front squat (60-65% of clean)
5 rounds for total reps:
3:00 on, 1:00 off of:
15 pull ups
20 wall balls (20/16)
Strength & Conditioning
Snatch 2/50, 2/60, 2/70, 2/80, 1/85, 1/90
Power Clean 2/50, 2/60, 2/65, 2×2/70
Back Squat 3/60, 3/70, 3/80, 2/85, 3/80
Deadlift 3/80, 3/85, 2×2/90
3 rounds for time:
8 Pull ups
12 Push ups
Skill | Pull Up Descents | 6-6-6-6 x 3 seconds / descent with 2′ rest between sets
Start with chin over bar, arms flexed at elbow. Lower from this position for 3 seconds (from chin over bar until arms are fully extended). Enlist support from a partner if you are not yet able to control your descent. If you can complete 4-8 Dead Hang Pull Ups, place a DB between your ankles and complete the descent. If you can complete 9 or more Dead Hang Pull Ups, complete the follow set scheme 3-5-3-5 with 2′ rest between sets.
“Bear Cub” | Five Rounds | One Minute Rest Between Rounds | One Barbell
Don’t set the barbell down until the 5 movements are complete
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
10 Double Unders or 1 minute practice (no conversion)
Welcome in the new week with a 4:30 p.m. or 6:30 p.m. class.
Week One, Class #1
Take time to introduce yourself to our newest athletes.