Labor Day Schedule:

8:15 and 9:15 classes only

Bladium hours: 7am-10pm

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B Warmup:

3 rounds of:

10 push ups

10 air squats

10 Mtn Climbers

Workout warmup:

Bench Press or Strict press

5@75%-3@80%-2@90%-1@100%-1@100%+

Workout: 10 min AMRAP

4 Strict HSPU (10 kipping)

6 Dead Lift 225/155, RX+275/185

8 Box jump 24/20, RX+ 30/24"

RX++ if you do both BJ+ and DL+

Lift:

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 4 sets.

B.
Every 3 minutes, for 12 minutes (4 sets):
2 Cleans + 2 Front Squats + 1 Jerk

*Sets 1-2 = 1 rep @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 70% of 1-RM Clean & Jerk

(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 1 jerk)

At the 13 minute mark. . .

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 80% of 1-RM Clean & Jerk

C.
In 18 minutes, establish a 1-RM Enderton Front Squat Complex

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

D.
Three sets of:
Barbell Step Ups x 6 reps each leg Rest 30 seconds
Behind The Neck Push Press x 8 reps
Rest 30 seconds

(Box that you’re stepping on should be set so that your leg is at parallel. Goal is explosiveness, not max weight)

Skill:

5 rounds of

10 ring dips, kipping

10 C2B pullups