We are two weeks in and everyone is still going strong. Don’t forget to keep your scores posted on the Smackdown spreadsheet to help your team out.
Huge congratulations to Hume Jamison who represented QCC at the live announcement of 17.2 at Rogue Fitness last Thursday. You made us all proud, even if your judge led you astray.
Monday:
All group classes will be held on the second floor, so those making up the Open can use the first floor.
Back Squat: 3-3-3 @ 75%
5 Rounds for time:
10 Wall Balls 20/14 to 10′
10 Pushups
10 Pull-ups
10 Situps
Additional Work:
Snatch: 2@60%, 2@65%, 2@70%, 2×2@75%
Snatch Pull: 4-4-4-4 @ 80%
4 Rounds Not for time:
1:30 easy Row
9 Ring Muscle ups
Tuesday:
Shoulder Press: 8-8-8@60%
Front Squat: 3-3-3 w/2 sec pause at bottom @ 70%
8 Min EMOM:
15/12 Cal Row
2 Turkish Getups, moderate
Additional Work:
50-40-30-20-10-20-30-40-50 Cal Row
:50-:40-:30-:20-:10-:20-:30-:40 Sec Rest b/w sets
Wednesday:
Clean: 2@60%, 2@65%, 2@70%, 2×2@75%
6 Min AMRAP:
42 Double Unders
30 Wall Balls 20 to 10’/14 to 9′
18 Handstand Pushups
Rest 6:00
6 Min AMRAP:
21 Double Unders
15 Wall Balls
9 Handstand Pushups
Additional Work:
Jerk: 2@60%, 2@65%, 2@70%, 2×2@75%
Clean Pull: 4-4-4-4 @ 80%
Front Squat: 3-3-3 @ 75%
5 Rounds for Time:
8 Strict Chest to Bar
8 Chest to Bar
8 Bar Muscle Ups
Rest 1:00 between sets
Thursday:
15 Min Weightlifting of Choice (Bench Press, Back Squat, Deadlift, Shoulder Press
20 Min EMOM of 2 Movements that need work:
Minute 1: Movement 1
Minute 2: Movement 2
Friday:
TBD based on Open 17.3
Saturday:
Open 17.3
