PSA: Aug 26, 2018

  • Wed 8/29 will look like this:
  • 530a-7a & 3:30p-5:30p
    1:1 are happening (you must be self sufficient)
  • P/S: 50/5, 55/5, 60/5, 65/5
  • btn Press (from split): 50/5, 60/5, 65/5, 65/5
  • Front Rack Lunge (2 ea leg, Cl#): 50, 55, 60, 65
  • CrossOver Symmetry (Activation, Activation +, Recovery)
  • Sat 9/1 will look like this:
  • P/C: 50/5, 55/5, 60/5, 65/5
  • S/J: 50/5, 55/5, 60/5, 65/5
  • OHS: 50/5, 55/5, 60/5, 65/5
  • RDL (1RM F/S): 50/5, 55/5, 60/5, 65/5
  • CrossOver Symmetry (Activation, Activation +, Recovery)
  • Option B = no strength, skill development, longer M/C (be surprised)
  • LABOR DAY MON SEPT 3...One 8a.m. session offered

PSA: Aug 19, 2018

  • Wed 8/22 will look like this:
  • 6a-8a & 3:30p-5:30p
    1:1 are happening (you must be self sufficient)
  • Sn Complex (1 Sn Pull + 2 P/S + 2 Sn)
    50/1, 55/1, 60/1, 65/1
  • P/J: 50/5, 60/5, 65/5, 65/5
  • Cl Grip lift off (:05 @ knee): 50/5, 55/5, 60/5, 65/5
  • F/S: 50/5, 55/5, 60/5, 65/5, 65/5
  • CrossOver Symmetry (Activation, Activation +, Recovery)
  • Sat 8/25 will look like this:
  • Cl Complex (1 Cl Pull + 2 P/C + 2 Cl)
    50/1, 55/1, 60/1, 65/1
  • Sn Bal: 50/5, 55/5, 60/5, 65/5
  • Sn Grip lift off (:05 @ knee): 50/5, 55/5, 60/5, 65/5
  • RDL (1RM F/S): 50/5, 55/5, 60/5, 65/5
  • CrossOver Symmetry (Activation, Activation +, Recovery)
  • Option B = no strength, skill development, longer M/C (be surprised)

WOD: Aug 17, 2018

  • Est 3RM IBP (set at 45 deg)
  • "Five Fran's"...5 x 4:00 (cap) 1:00 (recovery)...rinse, lather, repeat
  • You will all do Fran 5x (only bump levels when completed as written)

  • Level 1: The Five Frans - #65/#45 and jumping pull-ups – If athlete can complete all intervals in the time cap, then move to next level.

    Level 2: The Five Frans - #75/#55 and jumping pull-ups– If athlete can complete all intervals in the time cap, then move to next level.

    Level 3: The Five Frans - #85/#60 and jumping pull-ups– If athlete can complete all intervals in the time cap, then move to next level.

    Level 4: The Five Frans - #65/#45 and pull-ups – If athlete can complete all intervals in the time cap, then move to next level. 

    Level 5: The Five Frans - #75/#55 and pull-ups – If athlete can complete all intervals in the time cap, then move to next level. 

    Level 6: The Five Frans - #85/#60 and pull-ups – If athlete can complete all intervals in the time cap, then move to next level.