Sunday 170319

Class Announcement:  No class March 26th

Strength:
Press Workout (from the rack)
Strict Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Rest as needed in between sets and movements.  Athletes will start at around 65-75% of their 1 RM for each movement and increase weight incrementally after each set, anywhere from 2# to 20# depending on the movement (i.e. smallest jump with strict press reps, largest jump with push jerk reps).

If you fail during a set, stay at the same weight for the next set.  Do not increase.  If you feel you need to go down in weight, then do so.

For example, an athlete (with a 1RM C&J of 325#) did the following weights for the above rep schemes–
Strict Press: 225-230-235-240-245
Push Press: 225-245-255-265-275
Push Jerk: 225-275(f)-275-275(f)-245

MetCon:
3 Rounds For Time:
10 Stone to Shoulder
25 Pushups from Stone
500m row

Sunday 170312

Class Announcement:  No class March 26th

Strength:
a.) Offset Waiter Carry EMOTM 10 Min (53, 70/35, 53)
b.) Bench Press 3-3-3-3

MetCon*:
30 minutes of:
1st Minute 7 Box Jumps
2nd Minute 50′ Yoke Carry
3rd Minute 7 Ring Dips
Repeat Cycle

*Scale as needed.  May add more stations depending on number of athletes present.

Sunday 170305

Class Announcement:  No class March 26th

Strength:
a.) Bench Press 5-5-5-5
b.) Establish a 1RM unbroken forward sled drag x 50′
     50 is redline to redline. 

1-on-1 Skill Work:
Circus Dumbbell

Skill Work:
Atlas Stones

MetCon:
Death by Atlas Stone
Start a clock and lift an Atlas Stone to the shoulder for 1 rep.  On the minute, perform 2 reps.  Each minute add one rep to your previous set.  Continue adding 1 rep per round until you cannot complete the work inside of a minute.

Men: 93, 116, 150
Women: 42, 73, 93

Scale as needed.  Post rounds and reps to comments.