- Complete Nutrition will be at the gym on Saturday, September 16th before the nutrition seminar meeting begins
- Body Biometrics analyzing begins at 9:30am and ends at 12:30pm
- If you cannot make it to meeting, you can go to Complete Nutrition to get your initial biometrics analyzed.
- Try not to eat or drink before the analyzer
- Dress down to your comfort level (IMPORTANT: try to dress the same on our final testing day to decrease the variables involved in the measurements)
- We will be doing an after biometrics scan as well to see how our numbers have changed, which may only be ONE change we may see among others!
Warm Up: 5 Mins
2 Rounds
15 Barbell RDL
15/leg Laying down leg abduction
Mobility: During Strength
Strength: 25 Mins
Olympic DL (Clean or Snatch Grip) – 10 Mins
4 x 4-6
Cleans – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
Then
8 Mins to complete 3 sets of the following complex @ 60-70%:
3 Hang Power Cleans + 3 Squat Cleans w/ pauses
Metcon:
12 Min AMRAP
12 Deadlift (165/115)
15 Ring Rows (Controlled Hollow Body)
12 Push Press (95/65)
*Use 1 bar and switch weights each round*
Elite Competition Class
1) Deadlift 15 mins
10 min EMOM x 1 rep @ 90% + 10 lbs
2) Conditioning:
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 315/220, each (alternate as needed)
9 bar-facing burpees, synchronized
9 bar muscle-ups, each (alternate as needed)
50 M High/Low walk (70lbs low/53lbs high)(53lbs low/35lbs high)(25m down switch hands 25m back then switch partners)
