Call Us: (661) 205-9763

Friday

20
Nov

Friday

FRENZY – OUR HOLIDAY SCHEDULE IS AS FOLLOWS:

11/26/15 – Happy Thanksgiving!! – CLOSED

11/27/15 – OPEN GYM – TBD…

11/28/15 – 8 am class ONLY!!

 

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SKILL

 

2 Rounds of:

 

15 Jumping Jacks

10 PVC Good morning + 10 PVC RDL

15 Jumping Jacks

10 OHPT + 10 OHS

15 Jumping Jacks

5 Push Press (snatch Grip) + 5 Snatch Drops + 5 Power Snatch + 5 Snatch

****2nd round w empty BB****

 

(10 min cap)

 

 

then….

 

1 Hang Snatch + 1 Snatch

 

Take 15 min to find a heavy complex for today

 

STRENGTH

 

Strict Press

 

5 @ 40%

5 @ 50%

5 @ 60%

 

Working Sets

(rest/stretch 2-3 min btwn sets)

 

5 @ 65%

5 @ 75%

5+ @ 85% (goal is to max reps after the 5th rep)

 

(15 min cap)

 

 

 

WOD

 

12-10-8-6-4-2

 

 

Power Snatch (115/75)

OHS

Pull Ups

 

L1 – 75/55-45

L2 – 95/65

 

 

(15 min cap)