Now it’s sad to say that summer is nearly gone.
But this time of year is kinda refreshing in the gym. New faces will be starting to join our classes and some faces we haven’t seen in a while will make more of a presence. Our next 4 weeks for Fitness/Performance will be focused on the basics and gradual progression to allow new and newly committed members to build up capacity. Enjoy.
It is important to reference your journals and levels sheets this month.
Fitness
4 sets: Strict BB press x 5-8
3 sets: Banded reverse fly’s x 6’s (W-T-Y)
3 sets: Roving plank lateral sand bag drags x 10 (4 count)
3 rounds for reps and times
AMRAP UB push ups + 500 m row
Score is push up # and time on rower
Rest is 1:1
Performance
4 sets: Strict BB press x 5-8
3 sets: DB Reverse fly’s x 10-12
3 sets: Roving plank lateral sand bag drags x 10 (4 count)
3 rounds for reps and times
AMRAP UB Ring dips + 500 m row
Score is ring dip # and time on rower
Rest is 1:1
Sport
Warmup:
Drop Snatch 3’s
10 minutes:
Build up to heavy hang snatch (above knee)
3 rounds for reps and times
AMRAP UB HSPU + 500 m row
Score is hspu # and time on rower
Rest is 1:1
