Howdy! Thank you to those who have filled out the Post Field of Teams Check-In Document. I will be getting back to you prior to November 30th with individualized feedback. If you’d still like to receive feedback please fill out the document as soon as possible. Here’s the link.
Our next cycle will be leading us up to The Open. Expect this cycle to be slightly different from our previous cycles. We’ll be focusing more on the application of our Gymnastics Positional work and high rep Barbell Cycling, among other things.
Please do your best to complete the below programming prior to our next Competition Class on November 30th.
To be completed in any order over the course of the next week:
Back Squat: 1 – 20 – 1 – 20
That is one heavy back squat followed by twenty (in a row) back squats followed by another single and another set of twenty. Do your best not to miss any reps.
Push Press: 1 – 20 – 1 – 20
Dead Lift: 1 – 20 – 1 – 20
100 GHD Sit Ups
75 Thrusters (115/83)
50 Pull Ups
AMRAP 12 Minutes:
3 Power Snatches (135/93)
6 Power Clean and Jerks (135/93)
9 Chest to Bar Pull Ups
54 Double Unders
30 Power Snatches (115/83)
Every time you break from completing thirty power snatches complete five handstand push ups before resuming the thirty power snatches. Once thirty power snatches have been completed begin performing sixty handstand push ups. Every time you break from the handstand push ups complete five power snatches before resuming the sixty handstand push ups.
Three rounds for time:
30/20 Calories on the Rower
20 American Kettle Bell Swings (72/53)
10 Muscle Ups
That’s thirty calories for males and twenty calories for females. If you’re scaling the volume on the muscle ups please make a note for retesting. This goes for all of the above volume as well.
If you’d like to meet one on one prior to our next meet time on November 30th to discuss training, goals, life, etc. shoot me an email at email@example.com and we’ll set something up.