January 22, 2014

COACH EAMON AND HIS 1ST MOVEMENT AND TECHNIQUE CLASS

Eamon, Tyler, Whittney, Matt, Evan, Buzz, Sean 

Join him on Wednesdays at 4pm

(He will also have some classes at 8pm, so watch Zen for updates)

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STRENGTH:

Back Squats

4@ 75%

3@ 80%

2@ 85%

1@ 90%

MAX reps @ 80%

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WOD:

Fitness:

For time:

30 Front Squats (135/95)

Then: 9-6-3

Jerks (135/95)

Chest-2-Bar

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Performance:

For time:

30 Front Squats (155/105)

Then: 9-6-3

Jerks (155/105)

Bar Muscle-ups

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Supplemental Performance Training:

EMOM 10 minutes:

3-5 L-pull-ups*

*Strict deadhang pull-ups in an L-sit position with legs extended parrallel to floor.

This is serious gymnastics.  Work on keeping legs fully extended, feet together and pointing your toes.

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For time:

50 GHD