Neil has one of the fastest bear crawls this side of the Mississippi!! Noon classes will begin this Monday, June 9th!!!! We will now be offering a noon class on Mondays, Wednesdays and Fridays, so come on by! This weeks Skills class will focus on the Power Snatch! Our Skills Class is held on Wednesdays at 6:30pm, so come in and work on your snatch technique! Power Development: Black: Complex #4: 1 snatch grip deadlift, 1 full snatch below the knee, 2 Overhead squats. Complete 4 total sets. Start work sets with 80% of 1 rep max full snatch and work up. In between each set, complete an RKC plank hold for 10 seconds. Green: Complete 10 sets of 3 explosive front squats with 50% of 1 rep max. Immediately complete 1 RKC plank hold for 10 seconds in between sets. Rest 60 seconds in between sets. Blue: Complete 8 sets of: push the prowler (70#/40) on the high handles just down to the edge of the grass. Immediately complete 5 squat jumps for max height. 90 seconds in between sets Conditioning: With a partner, complete the following while abiding by these rules: Only 1 partner can be working on the given exercise at one time. The other partner must hold a plank until partners switch. You and your partner can determine when you would like to switch. The goal is to accumulate as many reps as possible throughout the 9 minutes: From minutes 0-3, accumulate as many push-ups as possible From minutes 3-6 accumulate as many mountain climbers as possible From minutes 6-9 accumulate as many goblet lunges (53#/35) as possible
Posted on: Sun, 08 Jun 2014 20:15:00 +0000
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