June 2nd, 2017

HAPPY FIRDAY

Hope you all have a great weekend! Don’t forget, fridays are a great time to come in and work on some of your weaknesses. Don’t miss out on a great day of training!

Fitness:

A. PC + Clean + FS – Build to a heavy single of the complex for the day
B1. Strict Pullup 4-5 x 4 @ 31×3
B2. Wtd Pushup/Pushup 4 x 10 @ 3010
B3. Double KB OH WL 4 x 8 per side
+
For time
40 Wallballs
30 PC 155/105
40 Wallball
**When you break the Shoulder to OH, Please complete 1 shuttle run inside the gym before starting back again.

Competition:

A. Clean 60%3 x 1, 75% 3 x 2 ,80%1×2, 85%1×1, 88%1×1 rest as needed
B. Front Squat @3131 – accumulate 60 reps @ 50% of 1RM, stop each set as soon as you struggle to either maintain
good mechanics OR lose the ability to breathe freely throughout the movement, rest until breathing returns to baseline between sets
***Fewest amount of sets as possible
***The goal here is to make you are more enduring squatter, teach you how to lift without performing a valsalva, create a better front rack, and create more
core stability. Please follow the directions. That means follow the tempo, rep scheme, and try and maintain the best mechanics possible. When your mechanics diminish that set is complete…
but you still have to accumulate 60 total reps.
+
15 min AMRAP
21 Thrusters 95/75
10 Cal Row
11 C2b Pullups
15 Thrusters 105/95
8 Cal Row
7 C2b Pullups
9 Thrusters 115/105
5 Cal Row
5 C2b Pullups