Due to the great response we have had over these jackets, we will be placing another order. Please sign up on the sheets in the Athlete’s loft if you would like to get one. Please do so ASAP.
A. Squat Snatch Cluster 1.1 build to a max in 15 minutes
B. Every 2 minutes complete 5 Squat Clean Thrusters x 5 (@65-70% 1 RM Thruster)
C. EMOM 10*
T1 3-8 Full plank Push Ups
T2 20 seconds HS Hold
T3 1 Negative HSPU (use a deficit if possible)
T4 1-3 Strict HSPU
T5 3-5 Strict HSPU
T6 5-8 Strict HSPU
*Notes about how to assess for the proper Level for HSPU:
Template 1 is for athlete who are unable to complete 10 Full Plank Push Ups
Template 2 is for athletes who can complete 10 Full Plank Push Ups and are not quite ready to kick up to the wall and hold a handstand for 20 seconds in a solid hollow position.
Template 3 is for athletes who can comfortably kick up into a handstand against the wall, hold position with tight abs and no arch in lower back for 20 seconds, and comfortably come back down.
Template 4 is for athletes who can complete at least 1 strict HSPU full ROM
Template 5 is for athletes who can complete 3 strict HSPU and 10 Kipping HSPU
Template 6 is for athletes who can complete 6 strict and 20 KIpping HSPU
We will be using this template throughout the month of December iin a progressive format.
Notice: I wanted to give you all enough notice that next Wednesday, Dec 18th we will not have any PM Classes. We will be having our annual coaches dinner that night.
No 4 PM class (Teens) Dec 23rd thru Jan 2. Teens are welcome to any classes we offer.
Christmas Eve: 9 AM Only
Christmas Day: Closed
Full schedule for the remainder of the week.