4/10/19 *** Please read below for possible cancellation***

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MORNING CLASSES AS NORMAL, BUT PLEASE CHECK THE WEBSITE AND SOCIAL MEDIA FOR THE AFTERNOON SCHEDULE. WE ARE CONCERNED ABOUT FOLKS COMING TO AND LEAVING CLASS IF THE “BOMB CYCLONE” IS AS BAD AS IT’S SUPPOSED TO BE.

Workout:

Every three minutes for 15 minutes, 6 Power Cleans

STIMULUS AND OPTIONS

The primary focus is heavy loading at a rep scheme that allows for plenty of practice to refine technique at heavier loads. A good starting point for the first set could be at approximately 75% of a known 1 rep max power clean.

Modifications *Use a hang position if a sound position from the floor is very difficult to achieve.

Then:

Strict Ring Dips

Every 3:00 for 15:00, 1:00 Strict ring dips

*Max reps

*Leaderboard largest set

 STIMULUS AND OPTIONS

The primary goal is to build strict upper body strength and stamina. Athletes should strive to achieve at least 8-10 reps on each 1:00 interval.

Modifications

*Strict bar dips

*Band assisted strict dip

*"Heels on ground" dip

*Choose one that allows for 8-10 reps to be completed each round.