Tuesday, 9/4/12

3 Sep

ONE HOUR OLY with Sammy, 12-1pm. 

This is an intro ONLY class that will only include practicing ONE of the Olympic lifts.  You will have a say in which lift you’d like to work on, but you are welcome to defer to the Coaches preference given the whole state of your training.  You MUST be ON the platform at 12pm barbell in hand, ready to go, OR you forfeit your spot in this 6-person only class.  This is the for the benefit of all members who regularly show up on time and prepared for the rigors of Oly training. We hope that it will make your time worthwhile!

HYBRID/ADVANCED OLY with Jim, 530-730pm.

ADVANCED OLY with Jim, 730-930pm.

Remember that if you are in the Advanced Level you are committed to compete in an Olympic Lifting meet within the coming year and have completed or tested of 40 total sessions of Olympic Lifting.  You are also allowed to train in any of the levels OTHER than Advanced as long as you know that these hours are not exclusively filled with Advanced Level lifters.  If you are in the Hybrid level likewise, you may train in the Intro classes, but not the Advanced Level until you are moved on.

SQUATTING ONLY, with Sammy, 630pm.

A class for those who want to squat more or who missed it last week or who want to skip a metcon but still get a workout in – basically – a GREAT class for a lot of reasons.  This class will be held around the Rogue Pull-up Cage and will last for the entire hour.  You may choose to air squat, goblet squat, front squat, back squat, overhead squat – if it’s a squat, you can do it.  Rep ranges will be chosen by the Coach depending on which lift you are doing and why you would like to work on it.

GYMNASTICS with Sammy, 730pm.

Gymnastics!  Now, on Mondays, Tuesdays, Thursdays, AND Saturdays!

Khanh – in a GREAT front squat from Pause Squat day last Monday.


SELF-MYOFASCIAL RELEASE: Lax Ball Pecs and Lower Traps, 5 minutes.

DYNAMIC WARM-UP: Light (unweighted if necessary!) Windmill Work – 5 minutes.

Read more about the kettlebell windmill here.

STRENGTH: Floor Press, work with a partner for 20 minutes up to a peak set of 3. Attempt to repeat this set anywhere from 3-5 times.  No wobbly sets allowed!

More on the floor press is here.


From the floor, AMRAP in 7 minutes of:

Front Squat (use 60% of your triple for the Back Squat), 7 reps.

Double Unders, 20 reps.

*if you don’t have double unders you must complete 5 attempts followed by 20 single unders.

See previous results for this METCON here.

Back Squat, for 5, 8/31/12

9/2/12 Fight Gone Bad


2 Responses to “Tuesday, 9/4/12”

  1. lucy September 3, 2012 at 10:33 pm #

    so no more hybrid or advanced in the mornings or noon at all??
    none of the hours posted are coinciding with my schedule (bartender/night hours) is this temporary or permanent ?

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