🔷  Be careful on the ally drive…hole still there.

🔷 Please respect and be aware of other clients.  Saw a poor representation this past Saturday of many late cancels.  If schedule permits, get to class because we all want to see you!

 

Elizabeth working the HSPU with a deficit

 

Programming

-Monday-

Deadlifts for strength time.  Get a little heavy then drop it down for the MetCon as we work through a few AMRAP cycles of Deadlifts, Hang Squat Cleans, and Double Unders.

 

-Tuesday-

Going overhead with the Push Jerk during strength time working triples so build as able there practicing using  your legs & hips.  Workout is quick descending ladder of Toes-t0-Bar and Push Ups.

 

-Wednesday-

Working a Back Squat 3 x 10 for strength followed by a couplet of heavy Russian Kettlebell Swings and Med Ball Box

Step Ups.  Strength focused day on the lower body.

 

-Thursday-

Bench Day hitting sets of 5 then an interval workout.  This triplet is Single-Arm Dumbbell Hang Power Clean & Push Press, Strict Pull Up, and Cal Rowing.

 

-Friday-

Practicing the Power Clean with a complex strength time.  MetCon is a quick couplet of Rowing, Hang Power Clean, and Bar-Facing Burpees.

 

-Saturday-

Partner WOD!  Splitting reps as needed working through Wall Balls, Power Snatches, and Chest-to-Bar Pull Ups.