Gym schedule today is as follows:

  • No morning class
  • No open gym
  • Evening Classes at 5, 5:30, and 6PM only

Warmup

2X: 60 Jumping Jacks, 10 DB Stiff Legged DL, 8 inchworm pushups, 10 Push Ball, 15 KB Swing

All Classes

Samson Stretch: 1:00 ea leg
Scorpion stretch 1:00 ea side

Advanced

Sumo Deadlift: Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3, If last week's ladder was successful, add 5-10 # to last week, otherwise repeat last week's weight

Close Grip Bench Press: Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3, If last week's ladder was successful, add 2.5-5 # to last week, otherwise repeat last week's weight

3 rounds with minimal rest:
15 Situps
10 Ring Rows

Intermediate

Sumo Deadlift: Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3, @ 7-8 RPE

Close Grip Bench Press: Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3 @ 7-8 RPE

3 rounds with minimal rest:
10 Situps
7 Ring Rows

Barbell Club

Snatch - 60%x2, 65%x2x2, 70%x2x3
Snatch Pull - 90% (of sn) x 2 x 2, 95% x 2 x 2
Back Squat - 70% x 3 x 5

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