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We do not avoid discomfort. We meet it with calloused hands and sweating brow, knowing that, to run from it is to run to it.

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The 5 Best Gyms in Gainesville (And Why You’ll ...
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Use This One Secret to Gain Muscle — Fast
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When Thinking About Weight Gets in the Way, ...
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Do This To Lose Weight Without Counting Calories

The average person goes on 126 diets in their lifetime! If diets worked, you’d only need to go on one. They don’t work.

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150715:

Connectivity: 1) 4X:20 Deep Couch Stretch

We'll be doing the couch stretch in class, the rest may be performed at any time, before or after class:

2) 1X10 Shoulder Passes

3) 3X:20 Chin/toes, :20 Shrug, 20 Shoulder taps, 20 Hip Taps

BBG:

1) 12 minutes to a 3 position Power Snatch, (floor, 2”, hang)

2) 12 minutes to a 3-position Power Clean, same as above

3) 12 minutes to a near maximal Jerk triple

Strength:

4A) 4X3 Tempo Clean pull (5 second descent)@100%

4B) 4X6 BN Snatch grip strict press

Conditioning:

Optional, to be performed after class:

For time:

100 Dubs

50 HSPU

800m run

50 Ring Dips

100 Dubs

150714: 2RM Hang CJ

Connectivity: 1) 4X:20/:20off Seated Pike Stretch with Flat back

2) 2X25’ Inch-worm with long 3 second count at top and bottom

3) 2X:30 inverted hollow hold, or 2X8 Floor levers with 10 sec descent

4) 3X:40/:20off Arch hold

BBG:

1) 12 to find a 2RM Hang Clean and Jerk

Competition: Perform 3X2@95% of 2RM

Strength:

2) BS: 1X5@60, 1X3@70, 1X2@80, 1X2@90, 1X1@95

3) FS: 1X5@65, 1X4@75, 80, 85

Conditioning:

Due to time constraints, you will have two choices:

4) 4 rounds, each for time:

Run 400m

20 burpee box jumps

Rest 1:1

or...

100 Burpee Box Jumps for time

150713: Get to Work

Connectivity: To be performed before class:

1) Box Shoulder Stretch, 4X:20/:20off

2) 2X1:00 Chin/toes HS Hold, rest as needed between efforts

3) Spend 5-10 minutes on holding a handstand

BBG:

1) 12 minutes to find a 3RM Hang Snatch

Competition only: 3X1@90-95% after finding max

Strength:

3A) 4X5 Snatch High-pull from Power Position@80-85% of 1RM Snatch

3B) Tempo Bent over row, 5 sec descent

Conditioning:

4) For reps:

1:00 AMRAP:

ME Muscle-ups or C2BPU

3:00 AMRAP:

9 Shoulder to overhead (115/95)

12 TTB

1:00 AMRAP:

ME MU or C2BPU

3:00 AMRAP:

9 STO

12 TTB

Then, no rest:

6” to establish a 3RM Split Jerk

Racks may not be used for this piece. STO's and 3RM Jerks start from the floor.

150707: Light Squats

Connectivity: 1) 4X:20/:20off Seated Pike Stretch with Flat back

2) 2X25’ Inch-worm with long 3 second count at top and bottom

3) 3X:40/:20off Arch hold

BBG:

1) Work to a heavy but non-maximal Hi-hang clean + Push Jerk, NO MISSES,  NO DROP SETS, PERFECT SETS

Strength:

2) BS: 1X5@65, 70, 75, 80

3) FS: 1X5@60, 3X5@65

Conditioning:

4) 5 rounds for time:

50 Dubs

15 Burpees

5 Power Cleans

150703: Strength is Independence

Connectivity: 1) 3X12 Arch/hollow rolls

2) 3X8 Hips to rings

3) 1X10 Floor Levers + 10 second descent

Strength:

3) BS: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85%, rest 2 minutes

4A) FS: 1X5@60, 1X5@65%, 2X5@70

4B) 4X3 Close grip bench

4A) 3X8 Weighted Pull-up

4B) 3X8 Good Mornings

Competition:

To be completed before class. Allot 30-45 minutes for completion

1) 10 minutes to a 3RM Hang Snatch from bottom of knee, repeat for three sets.

2) 10 minutes to work to a 2RM CJ from bottom of knee, repeat for three sets