10/30/2017

10/30/2017

Do to some unforeseen circumstances we have to cancel tomorrows 9 and 10AM Classes. We apologize for any inconvenience this causes. All other classes will be normal. So again tomorrow will go as follows, 5:30AM class and then 4,5,and 6PM classes. Thanks

Workout of the Day:

1) Coach Led Warm-up

2) Squat 5-5-5-5-5-5 reps AHAP. Work up to a heavy weight (around 90-95% of your 5RM) and use it for all sets

3) EMOM for 10 Minutes complete
Even Minutes - 10 Step ups with bar in the front rack 95/65
Odd Minutes - 45 Second plank hold

4) Not for time complete as a descending ladder from 10-1 reps of
Situps
Russian Twists
V-ups

5) Mobility/Stretching

Competition Programming:

1) Clean and Jerk - 1x5@ 72.5%, 2x3@ 77.5%, 2x3@ 82.5%, 1x2@ 87.5%, 1x1@ 90%

2a) 5x5 Clean pulls using 95% of your 1RM
2b) Front Squat - 2x5@ 75%, 2x5@ 80%

3) 10 Minute AMRAP of
200m Run
20 Pistols Alternating legs

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720 SE Pioneer Way Oak Harbor Wa 98277