Monday 6-22-15
REMEMBER: Max out day is this Saturday 6/27. Carl will be coaching class that day as I’ll be out of town! But that shouldn’t make you go any less HAM! **If you are unable to make it to class on Saturday (a couple of you have already told me you can’t make it), try to get in during an open gym time to find your 1RM of snatch and clean & jerk. We want to be able to gauge your progress, and finding a max is a great way to do that! Open gym times for Thursday-Sunday are shown below, don’t be a turd and show up at a non-open gym time expecting someone to be here and equipment to be available. Just use your noodle and get in here and work hard. 🙂
Thursday:
5:30am – 6:30am
10:00am – 11:00am
12:00pm – 1:00pm
4:00pm – 5:00pm
6:30pm – 7:30pm
Friday:
5:30am – 6:30am
9:00am – 10:00am
12:00pm – 1:00pm
4:00pm – 5:00pm
5:30pm – 6:30pm
Saturday:
10:00am – 12:00pm
Sunday:
10:00am – 11:00am
Okay, here’s today’s programming:
A. Thacker warm-up for the clean. This will take us about 30min but it is pretty fantastic for position work!
B. 3 front squats + 1 jerk – 3×1@70%, 3×1@75%, and 3×180% of 1RM clean and jerk
C. 15-10-5 with minimal rest of: American KB swings (70/55), wall ball push press (40/30), Russian twist with wall ball (40/30)
2015 06 22