This weeks schedule:
24th Monday: 1 Class at 9am and Open Gym 10-12
25th Tuesday: Closed, Merry Christmas
26th Wednesday: 1 Class at 9am and Open Gym 10-12
27th Thursday – Sunday: Normal
31st Monday: 1 Class at 9am and Open Gym 10-12
1st Tuesday: Closed, Happy New Year!!!
Deadlift Cycle Week 16: Final deload week before retest
In 25 Minutes, test LM Squat Endurance.
A) Athletes who have not tested SE at all will Partner up and do LM Tabata Air Squat. If they maintain the highest level of tabata, they will then test the split squats. If they maintain the highest level of split squat relative to bodyweight, they can use the remaining time to test the 20 rep back squat.
If athletes do not level high enough to advance past the tabata, they will then move on to the circuit for the rest of the time.
If athletes move past the tabata and get a higher level that is in the split squats, once they are done if there is time left, they will move on to the circuit.
Athletes who already completed the split squats and tabata will use the whole time testing the 20 rep squat.
Alternate the 20 rep squat with sets of 3 strict weighted Dips
If/When athletes test as high as they can on Squat endurance, they will start on the circuit of:
5 Front Squats from the floor building in weight
10 Push-ups or 5 ring dips
Optional Extra Work for the week:
If you believe you will make it past or did make it past the single arm russian KBS KB test, begin practicing the technique on the KB swing snatch
Practice and try to determine where you will fall on LM RINGS
3×3 Heavy Weighted Strict Pull-ups
3×10 Moderate weight Pistols (unweighted if necessary)
Do Thursdays oly with the opposite movement