07/29/13

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Thank you to everyone who came out to our first Olympic Weightlifting seminar this weekend! We had a great time, worked a ton on technique, and saw some big improvement!  Don’t forget to mark your calendars for our next Oly seminar August 24-25.

Strength

1) HBBS:
1×5 @ 80%, rest 90 sec
1×2 @ 85%, rest 2 min
1×3 @ 90%, rest 3-4 min
1×1 @ 100%

2) Front Squats:
1×5 @ 65%, rest 90 sec – 2 min
1×4 @ 75%, rest 90 sec – 2 min
1×4 @ 80%, rest 90 sec – 2 min
1×4 @ 85%

Notes:
* Base the HBBS percentages off of 90% of your 1RM HBBS.
**We’re in week 7 of the Hatch Squat Cycle.  5 weeks left.  The next couple of weeks will be lower percentages.  Crush it today!  Your hard work WILL pay off in the end!

Conditioning

5 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
ME C2B Pullups (15 rep cap)
ME Burpees

Rest 1 minute

Notes: The cap on C2B Pullups is 15 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.