8/4/2015

8/4/2015

 

So we are going to change up the AM gym hours to make it more consistent during the week. The 0530 will stay the same and the change would be Mon-Fri we would only hold a 9 and a 10 o'clock class. Saturday would remain the same. This will be going into affect next week. If this is a huge inconvienience to anyone please speak up. You can message us on Facebook, send an email to garagestrong@comcast.net, or just let a coach know. Each and everyones fitness goals is important to me and I don't want to put anyone out. Thanks!!

General programming:

1) Coach led Warm-up

 

2) For time complete 800m run then

5 rnds of

25 Double unders

50 ft shuttle sprint

25 Double unders

Rest: 60 seconds between rounds then

800m run

 

3) Mobility/stretching

1a) Lateral/Anterior Compartment Smash Pg 371-373 in the book

1b) Barbell calf smash Pg 379 in the book

1c) Classic calf stretch pg 383 in the book

 

Competition Programming:

1) EMOM for 5 minutes complete 3 snatches from the hang position starting @ 55% +5lbs of 1RM and adding 5 lbs each minute

 

2) EMOM for 5 minutes complete 3 cleans from the hang position starting @ 55% +5lbs of 1RM and adding 5 lbs each minute

 

3) Rack jerks 2X3@ 60%, 2x3@ 65%, 1x3@ 70% , 1x3@75%, 1x2@ 80%

 

4)For total reps 3 rounds of

2 min row for calories

2 min rest

1 min of box jumps 30/24

1 min rest

30 sec of ghd sit-ups

30 sec rest

 

5) Mobility/Stretching


 


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