This Monday! High Intensity Interval Training (HIIT) Classes are coming to Northampton! August is FREE for Members!

This Monday! High Intensity Interval Training (HIIT) Classes are coming to Northampton! August is FREE for Members!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 

1. Technique Review/Deliberate Practice: of the Clean and Push Jerk (10 minutes)

2. Strength Cycle Week 4: Intensity Day

Squat 5RM

20 minute to work up to a heavy set of 5 for the day

Strict Press 5RM

15 minutes to work up to a heavy set of 5 for the day.

3. "Righteous Grace"
30 Squat Clean and Push Jerk (135/95lbs) for time.

(6 minute cut-off)

LIII: As rx’d.
LII:  AMRAP in 6 minutes of squat clean and push jerk or push press. If your squat cleans are developing, power clean the weight, correct your set-up, and then front squat. Use your “Grace” weight.
LI: muscle clean and push press up to 20 reps in 6 minutes. Focus on positions of the movements.

🏋️‍♂️Open Gym Cash-out:🏋️‍♀️
(to be done if you have extra time for Open gym)

EMOM 12
Min.1: 30s Max Ring Muscle Ups, 3-5 Strict Chest to Bar Pull-up or Piked Ring Rows
Min.2: 2-3 Handstand Push Negative (add deficit as appropriate) or :20-:40s HS Hold
Min. 3: 20s Hanging L-sit or tuck

Have fun!

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