6/7/18

Don’t miss your chance to learn about Performance Power Training (PPT) in a Free seminar on Saturday June 16th 10:00-12:00pm

Warm Up 10 Mins
3 Rounds
5 Banded Lat Press Downs
6 Push Ups
7 MB Cleans

Mobility: 3 mins
90 sec /leg Tricep smash
90 sec /leg Bicep smash

Core Development: 5 min
4 Rounds
20 Sec Reverse Crunch
20 Sec Mountain Climbers
20 Sec Leg Lift Hip Extensions
15 Sec Rest

Strength: 5 Mins
Add one rep to last weeks number
5 Min Pull Ups EMOM

Metcon: 13 Min Cap
13 Min AMRAP
3 Muscle Ups (rings, bar, banded, jumping) or 5 C-2-B
5 Power Cleans 115/ 75
7 Floor Press 115/75

Post Score on white board.

Elite Competition Class

1. Snatch Complex
On the 2:00 x 6 Rounds:
Power Snatch
Overhead Squat
Low-Hang Squat Snatch
Build to a moderate loading for the day.

2. Pausing Snatch High Pulls
5 Sets of 2 Repetitions @ 75% of Today’s Complex
Bar starts on the ground. Pause for two seconds at knee, followed by an aggressive extension. Allow the elbows to bend high to the outside, bringing the bar to about chest level. Rest 1 minute between sets.

3. Conditioning
For Time:
50/35 Calorie Row
800 Meter Run
30 Power Snatches (135/95)
800 Meter Run
10 Rope Climbs

Performance Power Training

Thursday, June 7th, 2018
Jet Fuel:
Tabata alternating (4 mins total):
Plank/Burpee
-then
3xSuperset using Lightweight Plates
8 Lateral Raises
8 Rear delt flyes https://youtu.be/5Ll3fwGjvYA
-then
Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Push Press
Max 4
-then
3xMax reps Strict press @50% of 4rep weight
*Compare to max 6 on May 17th

GainCity:
-Single Arm Sled Row/Pullups https://youtu.be/dep6fbQdQ90
3x50m (each)
10 Pullups (scale as needed no kips)
*Alternate rows and pullups. Perform 50m row down using 1 arm, then 50m row back using the other, then perform 10 pullups. Repeat for 3 sets.
*Use a weight that allows for focus on the back, i.e. it doesn’t require leg drive or opening of the hips in order to row. Work trunk stability. Error on lighter this week.
-3×12
Seated Arnold Press https://youtu.be/caWej_FrVTU

Afterburner:
5 Rounds AFAP
Max Reps Pushups
20m Bear Crawl
10 Situps