Tuesday 11.02.21

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

Strength

Drop Sets: Push Jerk
– Try and reach a heavy 5 rep in 5-6 working sets (not including light warm up set).
– Record heaviest set as your score for load
– Take a minute or so and then go into the 2 drop sets(Example below):
** Example Sets (Based off of a 200# Push Jerk 1RM) **
Set 1:
5 Push Jerk @95#
-rest 60-90 seconds –
Set 2:
5 Push Jerk @115#
-rest 60-90 seconds –
Set 3:
5 Push Jerk @135#
-rest 60-90 seconds –
Set 4:
5 Push Jerk @145#
-rest 60-90 seconds –
Set 5:
5 Push Jerk@160#
-rest 60-90 seconds –

Set 6: (Drop Set)
6-8 Reps @145#

-rest 60-90 seconds –

Set 7: (Drop Set)
6-8 Reps @130#

Metcon

20 Burpee Box Jump Overs 24/20″
25/20 Calorie Row
30 Snatch 95/65
25/20 Calorie Row
20 Burpee Box Jump Overs 24/20″