Friday Night Lights = Success
Items for the week…
- We are entering week 7 of our strength cycle, and will be using a % of our 3RM numbers for our back squat, front squat, and split jerk this week.
- Thank you to everyone who came out for the inaugural Friday Night Lights! Shawn is threatening to do it every 3 months…
- There is an adjusted schedule this week for Thanksgiving…
- Wednesday – the last class of the day is 5:30pm
- Thursday – Thanksgiving; no classes
- Friday – 7am, 8am, 9am classes only
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
STRENGTH
front squat: 3×3 @ 90% of 3RM (week 7 of 8)
WOD
3 rounds of…
30 air squats
8 power cleans (40% of 1RM)
1 minute rest
3 rounds of…
20 air squats
6 power cleans (50% of 1RM)
1 minute rest
3 rounds of…
10 air squats
4 power cleans (60% of 1RM)
SKILL
core work
WOD
750m row
then
2 rounds …
25 pushballs (20/14)
25 gymnastics move you’re thankful for
25 pushballs (20/14)
20 gymnastics move you’re thankful for
25 pushballs (20/14)
15 gymnastics move you’re thankful for
25 pushballs (20/14)
10 gymnastics move you’re thankful for
STRENGTH
bench press: 5×5 @ 85% of 1RM (week 7 of 8)
then
back squat: 3×3 @ 90% of 3RM (week 7 of 8)
THANKSGIVING
no classes
STRENGTH
split jerk: 3×3 @ 90% of 3RM (week 7 of 8)
WOD
2 rounds of…
MIN 1: max wall balls (20/14)
MIN 2: max kb deadlifts (53/35)
MIN 3: max box jumps (20/16)
MIN 4: max push presses (75/55)
MIN 5: max calorie row
MIN 6: rest
