WEDNESDAY WORKOUT

Time to start shifting programming towards off season weakness work & getting everyone stronger!!

Starting after this weekends Regional competition we will begin to program consistent strength work in AT LEAST twice per week for an extended period of time with a progressive training approach over the coming several months...

We will also begin to offer additional strength sessions with concentration on the powerlifting movements (squat, Deadlift, bench & press) & Olympic movements (Snatch, Clean & Jerk Variations) for a small additional cost which will be done outside of regular classes times 2-3 times per week...

STRENGTH: 15 minutes
Standing Barbell Press
5-5-5 (Use around 80-83% of your best 1RM for ALL sets... No misses!)
(2:30 clock on all WORK sets... You will get only 2-3 sets & 6 minutes to WARM UP to your weight for the 3x5)

ONE MORE CATCH... You MUST pause at your shoulder for EVERY REP of the press... This means NO REBOUNDING off the bottom of the press & obviously, since it's a press you can't use any leg drive or assist either...

WORKOUT:
21 Calories On The Rower
9 Sumo Deadlift High Pulls (95#/65#)
15 Calories On The Rower
15 Sumo Deadlift High Pulls (95#/65#)
9 Calories On The Rower
21 Sumo Deadlift High Pulls (95#/65#)
(6 Minute Cutoff)

This is a fast one... No rep scaling allowed, but you can scale the weight accordingly, if needed...

POST YOUR WEIGHT USED & TOTAL TIME TO COMMENTS