Monday, March 11th, 2019

Team Gold holding it down for week 3!

**Defined Intramural 19.3: Reminder to submit your scores by end of day Monday! Link Here!

Week’s Preview: Week 4/4
Tuesday: Back Squat
Wednesday: Hang Power Snatch
Friday: Defined Intramural + Open workout 19.4

A. 
Movement Prep: 3 Rounds: 1 minute on/ 20 sec. off
Ring Rows with pace
– Pause with control at the top and bottom of each rep
Prone PVC Lift Off
– Using a clean or snatch grip!
– Perform reps with 3-5 second holds
HS Walk Progressions:
Level 1: Tall Plank shoulder touches
Level 2: Box assisted Plank to Pike inchworms
Level 3: Box assisted Pike walk arounds, cw, ccw

B.
Wendler (Week 1 REVISIT) Strict Press: (Take 12 minutes)
When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.

-All percentages below are based on your “working 1RM”.
Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×65%, 5×75%, 5+ x 85% (plus set)
-All sets today are in preparation for your max effort “plus set”. 
**Goal is to meet your week 1 score by 1 rep!

C.
For time: (10 minute cap)
1000 Meter Row
Single Arm Snatch X 50 reps
– Alternating arms with each rep
Pullups X 30 reps

Announcements & Upcoming Events

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