May 9-May16

Week 6:

Monday:
Class -- 1) Split Press max - Work on bracing overhead and not over extending to press.
2) OH Stability MetCon - Depending on weather might do this with DB or KB, same thing though, work to not extend overhead.

Extra:
RS:
1) Push Press 5x5 @ 80-85% of 1RM (or 10lbs + from last weeks)

2) EMOM12:
a) Landmine Row - 10R/10L 
b) 15 Banded Goodmornings (Black or Green)


GS:
1) 6 x 5 Wgt'd Pull-ups - Goal to use weight from last 2 weeks.
2) EMOM12:
a) 4 Strict Pull-up Negatives (4s lower)
b) 5 Strict Leg Raises @ 3331 Tempo
c) :30 Wall-Facing HS Hold - Nose & Toes touching the wall only.

Tuesday:
Class - Back Squats
6 @ 75%
6 @ 80%
4 @ 85%
3 @ 90%
2 @ 95%
6 @ 75%

2) Thrusters/Dubs workout - High intensity.

Extra:
Individual - 44/35lb KB/Hand -- Alternate carry for 400m. One hand overhead, the other hand at your side in a farmers carry. Be patient with this and try to keep your core set strong without letting your ribs raise. Change sides when needed. 

Wednesday:
Class - 1) EMOM HS Work & Ring Rows - Gymnasts stay tight!
2) Ohhhhhhhh just a brutal test. Pull-ups need to be dialed in, feet tight - start putting your work into practice. 

Extra:
RS: 
1) E2MOM14: DL Heavy 3 - Build each round until your last two are ~85-90% of your 1RM
2) 4 x ME / Hand - Kroc Row @ 100/65lbs

GS:
1) EMOM10: 1 MU + 5 Ring Dips (perfect hollow & controlled - but no tempo)
2) 50T2B in as few of sets as possible. 

Thursday:
I want you to come in today, hit a warm-up 3k on the Rower and the Front Squats from class:
5 @ 75%
4 @ 80%
3 @ 85%
2 @ 90%
1 @ 95%
5 @ 75%

Friday:
Class:
1) Snatch EMOM - Building
2) Sled Work

No Extra unless you missed Thursday make that up here.

Saturday:
Class:
1) BS
2) Quick Tabata

Extra:
Jeff will not be in so the gym will close up more quickly as we have to travel to find a stupid TrueForm runner to test workouts on. 

I want everyone to get in:
For Time:
9 Squat Cleans @ 185/135
4 Legless Rope Climbs (Scale to: 20ft Legged RC)
7 SC
3 Legless
5 SC
2 Legless

This has been a LONG - 6 day week this week, full of HEAVY squats. The extra work volume is down a bit and will be down for another week or so to maximize our Squat #Gainz and focus a bit more on recovery and intensity. Ensure that you sleep at lot and eat a lot this week and going into next week. Pay close attention to your CNS, if you feel foggy or slow, or body isn't recovering. If that is the case this week, sneak in an extra rest day somewhere and re-center yourself.