28 September 2015 28 September 2015
Monday 28 September 2015 '28 September 2015'

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Reminder we will be closed for the evening classes only on Friday, October 2nd and all day on Saturday, October 3rd for the FitCon competition in Greenville. Come out and watch the fun!

Level 2

1. Warm-up
a. MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
20 GHD sit-ups
20 Empty bar OHS

2. OLY
Squat clean 10×1 @80-92.5%
Move up based on feel. Percentages based on test week max, unless you’ve hit a heavier squat clean recently, then you may use that.

3. Met-Con

4 Rounds
21 HSPU
15 OH lunge steps with 155/105lbs
9 Hang power cleans with 155/105lbs

Extra

4. Interval Work
Every 90 seconds for 9 minutes
SPRINT 200m
12 Toes to bar

5. Strength
Overhead Squat:
1×3 – 10 second hold at the bottom (light)
1×3 – 5 second hold at the bottom (moderate)
3×4 AHAP
This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

5. Accessory
5 Rounds
80′ Forward facing sled drag HAP
Rest as needed

 

Level 1

1. Warm-up
a. MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
20 GHD sit-ups
20 Empty bar OHS

2. OLY
Squat clean 10×1 @80-92.5%
Move up based on feel. Percentages based on test week max, unless you’ve hit a heavier squat clean recently, then you may use that.

3. Met-Con
4 Rounds
21 HSPU
15 OH lunge steps with 120/85lbs
9 Hang power cleans with 120/85lbs

Base

1. Warm-up
a. MisFit Shoulder Prep Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
b. 3 Rounds
20 Ab-mat sit-ups
20 PVC pipe OHS

2. OLY
Hang Power clean 10×1 with GREAT FORM. Move up based on feel.

3. Met-Con

4 Rounds
21 HSPU on bench/push-ups
15 OH lunge steps with 75/35lbs
9 Hang power cleans with 75/35lbs

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