ANNOUNCEMENTS

POWERLIFTING MAX OUT – 3/28

On Saturday, March 28th, we will be holding a Power Lifting Max Out so you can show off all of your strength gains from our current 9 week strength cycle!

CLICK HERE FOR MORE DETAILS

This event will be in the “round robin” style that we used for Pride-a-Palooza last year. Athletes will participate in one of three 90min Flights, spread out from 8am – 1pm.

Registration will be live on Monday, 2/24! Ask a Coach if you’ve got questions or need a little help deciding to max out with us!

TODAY’S SCHEDULE

6am – 7am: SKILLS AND DRILLS / MAKE-UP CLASS

9am – 10am: SKILLS AND DRILLS / MAKE-UP CLASS

5:30pm: OPEN GYM

6pm – 7:30pm: OLYMPIC LIFTING

7:30pm – 8:30pm: FOUNDATIONS

OLYMPIC WEIGHTLIFTING

Week 3/5

A. Push Press + Power Jerk + Push Jerk + Jerk – 4 sets at 70-75%

B. Tempo Back Squat – 5 x 5 @ 80% of 5RM

C. COMPLEX – 3 ROUNDS

Sled Push – 30m

Tempo Barbell Row – 10 Reps

Single Leg Dumbbell RDL – 8 each side

  • Rest :60 between each movement

FOUNDATIONS

Part 1

Weighted Pull Up: 3 – 3 – 3RM

OR

12min to work on the pull up program

Part 2

3 – 6 – 9 – 12 – 15

Toes to Bar

Wall Balls (14# to 10′ / 8# to 9′)

Then… Cash Out:

600m Run or Row

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