Welcome Back Students! Semester Packages are available. Be one of the first 20 students to sign up for a Fall Semester Package by August 30th and get entered in the drawing for a FREE Spring Semester Package! That's $500 in training!

Welcome Back Students!
Semester Packages are available.
Be one of the first 20 students to sign up for a Fall Semester Package by August 30th and get entered in the drawing for a FREE Spring Semester Package! That's $500 in training!

 

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

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Strength Cycle Week 8: Volume Day

Back Squat
5x5@90% of best 5RM 

If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(20 minutes)

Press
5x5@90% of best 5RM 

If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(15 minutes)

3. Technique Review: The Curtis P Complex
=Hang Squat Clean+Forward Lunge Right+Forward Lunge Left+Push Press (without putting barbell down)

4. ”Jumping Curtis P”
AMRAP 10
5 Curtis Ps 115/73
Run 200m

LIII:as Rx’d
LII: 75/53 or scale weight appropriately. Hang Power Clean then front squat if you are not yet proficient with the full clean.If you have a limited rack position use Dumbbells instead.
LI: Do 2 Curtis Ps per Round (DB or light barbell as appropriate)


Have fun!
 

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