Wednesday October 23rd

All Weightlifting Today

Warm Up:
5 mins Run-Bike-Row
3 Rounds:
5 good mornings
5 Deadlifts with empty barbell
5 Hang power cleans
5 Front squats
5 Shoulder press

Take 20 minutes to build up to the weight you are going to use for the heavy singles below.
If you are not comfortable attempting heavy singles do moderately heavy sets of 3 and work on technique

Clean & Jerk 1-1-1-1-1-1-1
Rx-Aim for +/-90% for Each Set INT- Aim for +/-75% BEG-Aim for +/-55% or a weight you’re comfortable with to work on technique
-COACHES NOTES: This class will give you a chance to really break down this movement and either build to that heavy rep or drill a specific part that you know you need work on. For those who are new or may not have a 1 rep max you could also use this time to find one! If this is the first time you are building to a heavy rep make sure a coach is around to help with any adjustments before you just jump into it–

**Optional accessory work**
Shoulder Press 3 Sets of 7-12 Reps
Use the heaviest weight you can for each set.
Rest as needed between sets.