Jerk 5 x 5 – time to break in the new extra length platforms πŸ™‚

Then 21-15-9 Reps of:

Front Squat 70/50kg

Sit Ups.

Announcing Extra Credit

Some of you want and need to work on more than what we program in the day to day workouts. So we are now offering Extra Credit. Extra Credit will consist of additional work you can do, after class or at Open Gym. IT IS OPTIONAL and designed for those who want to improve their higher skilled movements and push their strength numbers.

Here are the Guidelines for Extra Credit:

Only do ONE per day.

Work your weaknesses, focus on a particular goal.

If it is a scored, team up with someone of similar ability and push yourselves.

If the work can be scored, put the score on the whiteboard.

Extra Credit can be done at Open Gym, after class (Not the 6:30pm Class though) and between classes. Let the coach know if you want to hit it in place of mobility after a workout, you will then be responsible for your own post workout mobility.

You can use the main gym clock if it doesn’t interfere with class.Β  Otherwise use a stopwatch or Gym Boss Timer. If you don’t know how to use a Gym Boss then learn.

The Extra Credit work will be posted in the gym from Monday. To give you an idea of what it will consist of here is the Extra Credit for this week:

5 Min AMRAP of Rope Climbs – if you are working on your technique, make this on the 30 sec or on the minute.

OTM for 7 minutes – 2 Muscle Ups (Bar or Ring).

Every 90 seconds for 6 cycles 3 Front Squats at 80-85% of your 1RM from Tuesday.

Any questions talk to Matt.