ūüĒ∑ We do have more Level Method testing this week so check those days and book your class! ¬†As always, if you aren’t ready to test we will help adjust the workout to get you some training in. ¬†The last couple of weeks have been real fun seeing the progress so let’s keep it going.

Ryan working through DB snatches while Ham-bone judges

 

Programming

-Monday-

Heavy Power Clean triples to kick off the week! ¬†Slinging that barbell around for strength time then a lighter load in a triplet of Power Cleans, Push Ups, and Ab Mat Situps. ¬†Should be a moderate intensity before going into Tuesday’s testing.

 

-Tuesday-

Testing the Front Squat and Lactic Tolerance. ¬†If you do need to test Upper Body Pull we’ll get that in quickly as well.

 

-Wednesday-

Rowing testing day. ¬†I know this isn’t everyone’s favorite (mine neither) BUT if you aren’t 100% or ready to level up then you can hit an easy pace 20 minute row instead of trying to keep up with the tall people. ¬†We can also turn this into a partner workout for you….just show up. ¬†With extra time in class pre or post workout you’ll have an opportunity to either test flexibility, work on your pulling/pushing strength if you missed Monday or Tuesday, or take that time to mobilize and chat with friends.

 

-Thursday-

Working on the Push Jerk with triples for strength.  Workout will be an AMRAP of Toes-to-Bar, Single-Arm Dumbbell Push Jerks, and Double Unders.  Solid shoulder, core, and conditioning day.

 

-Friday-

For the strength period you’ll have the opportunity to establish a 1RM Snatch for the other half of your Weightlifting testing (we did the C&J last week). ¬†Other strength options are practicing the Power Snatch OR you can test the Power Clean or Hang Power Clean portions of the Weightlifting category. ¬†Spicy workout this day with heavy Overhead (or Front) Squats, Bar-Facing Burpees, and 200m Runs.

 

-Saturday-

Double AMRAP Partner WOD!  First section will have Chest-to-Bar Pull Ups and Box Jump Overs.  Second one is Pull ups and Single Dumbbell Box Step Ups.  One working and one resting as you work together on these.