Competitor’s Training Post:

I know it has been a while since we posted additional training for our competitors, but with all the work that has been going on at RXD with the move and getting settled in, I hope you understand.  We will start posting these weekly, on Sunday nights.  The training posts serve as a guide for those looking to add additional training during Open Gym hours.  These training sessions will focus on STRENGTH AND TECHNIQUE.  You will get your Metcon WOD in during daily class.  Again this is a supplement to our class training, not a replacement.  If at anytime you have question on what the movement is or means, please do not hesitate to ask a coach or post the question.

Day #1:

5 sets of three position cleans (@75% of 1RM)

From the Floor, Above Knee, Mid-thigh.  Each set you will perform all three cleans.

Then:

7 Minute EMOM (Every Minute On the Minute)

3 Back Squats (75% 1 RM)

Then:

5×5 Push Press (75% 1RM)

Day #2

5 sets of three position snatch (@75% of 1RM)

From the Floor, Above Knee, Mid-thigh.  Each set you will perform all three snatches.

Then:

3 sets of Max Pull-ups (start strict, then transition to kipping when you have to)

Day #3

5 sets of 3 Front Squats (80% 1RM)

First front squat is with a 5 second pause, the next to are regular.

Then:

3 sets of Max Handstand Push-ups (Kipping is okay)