Wednesday, September 11 2019

5:25am Squad

5:25am Squad

Upcoming Events

Sunday, September 29 - Mindset Rx’d Seminar with Coach Rachel
Want to learn how to take your gym performance to the next level? Learn how to improve confidence, set more effective goals, and gain consistency in the gym!

REGISTER NOW

OCTOBER - The Athlete’s System is BACK!
Want to dial in your nutrition for the holidays? This is the program for you!
Spots will fill up quick, so sign up today!


Overtime (pre-WOD)
Build to a heavy 1:
Clean and jerk

We will have 10 minutes to work towards this. We are looking to go about 10-20lbs over our game weight and should get a total of about 4-5 sets in. This isn't necessarily a new 1 rep max (1 RM), just something that is a little heavier than our game weight.

In this piece, you can squat clean if you want, but the workout load should be a weight we can power clean and then push jerk, so keep that in mind.

WOD
"Never Forget"

18 Minute AMRAP
9 Strict Handstand Push ups
1k Run
1 Clean and jerk (245lbs/165lbs)

Coaches’ Note: It has been 18 years since September 11, 2001. Hard to believe. Today's workout is in honor of all of those who lost their lives that day and the loved ones they left behind. By nature, that means today's workout should be a little tougher. The 9 strict handstand push ups should be something we have the capacity to complete unbroken (not as a max set, however), but today performing them in 2-3 quick sets resting no longer than :10 between is totally acceptable. Our total set should not exceed :30. The 1,000m run should be taking under 4:30 to complete and the clean and jerk should be something heavy, but also something that we can power clean and push jerk in under :15 seconds.

Rachel Binette