“Week 1 In The Books…”

Posted: January 14, 2018 in Uncategorized

Week 1 Of 9 Is In The Books!!!

Some Heavy Liftin’ Monday-Thursday… A Brutal Body Weight Friday WOD… And A Nasty High & Heavy Partner WOD On Saturday…

Everyone Did Great This Week On The Lifts & The MetCons!!!

Hopefully… You We’re Able To Find Your Numbers For ALL Your Lifts…

We Established A 3 Rep Max Back Squat… Front Squat… Strict Press OR Bench Press… Push Press… Deadlift… And A Good Starting Point For Hang Power Snatches…

Now To Put Those Numbers To Work!!!

This Week… After Saying Hello… You’ll Be Asked For A Few Numbers When You Walk In…

Monday: 60% & 65% Of Your 3 Rep Max Back Squat & Front Squat…

Tuesday: 60% & 65% Of Your 3 Rep Max Strict Press OR Bench Press & Push Press…

Wednesday: Let Your Coach Know Your Heaviest Hang Power Snatch From Last Week…

Thursday: 60% & 65% Of Your 3 Rep Max Deadlift…

PLEASE HAVE THEM READY!!! IT’LL MAKE THE CLASS RUN SO MUCH SMOOTHER…

Also… Don’t Just Have Your “Numbers” Ready… But Know What Your Barbell Math!!!

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OR Vise Versa!!!

Know What You Need To Put On Your Bar In Order To Get To Those Numbers…

So Again… With Plenty Of Heads Up… Here’s The “Numbers” We’ll Ask For…

Monday: 60% & 65% Of Your 3 Rep Max Back Squat & Front Squat…

Tuesday: 60% & 65% Of Your 3 Rep Max Strict Press OR Bench Press & Push Press…

Wednesday: Let Your Coach Know Your Heaviest Hang Power Snatch From Last Week…

Thursday: 60% & 65% Of Your 3 Rep Max Deadlift…

There Ya Go…

Figuring Out How To Add It Up On Your Barbell Is Up To You!!!

ALRIGHT… HERE WE GO!!!

Active Rest Day… Figure Out Your Numbers & Barbell Math Then Get Out & Do Something!!!

3…2…1…GO!!!

Mando

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1.13.2018 WOD & Scores…

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The Whole Week… Kinda…

Monday: 60% & 65% Of Your 3 Rep Max Back Squat & Front Squat…

Tuesday: 60% & 65% Of Your 3 Rep Max Strict Press OR Bench Press & Push Press…

Wednesday: Let Your Coach Know Your Heaviest Hang Power Snatch From Last Week…

Thursday: 60% & 65% Of Your 3 Rep Max Deadlift…

Friday… Strength Rest Day!!!

Saturday: 9AM GRID 03

Sunday: Active Rest Day… Get Out & Do Something!!!

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