COMP CLASS : TUESDAY 10/08/19

Announcements

Yoga this Saturday October 12 at 9 AM
Sebastian Strong 5k
When: November 9
Where: Miami Springs Curtiss Mansion
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Gainz Fit – Class

Metcon (No Measure)

🔻PHASE 1 : WARM UP

CAP TIME : 12MIN

* 3MIN JUMP ROPE INTERVALS

30SEC SINGLES

30SEC AIR SQUATS

* 2 ROUNDS : PVC WORK

8 PASS THROUGHS

8 OVH SQUATS

8 LUNGE TO OVH PRESS

* COACHES STATIC STRETCH :

HIPS

ELBOWS

SHOULDER GROUP

LOWER BACK

Deadlift

🔻PHASE 2 : STRENGTH / T1

CAP : 16MIN

3 x 6 (65%)

3 x 4 (75%)

3 x 2 (85%)

* COMP / TEST :

5 x 3 x 1 x 1 x 1

🔹USE % FROM STANDING 1RPM

FOR LOADING BOTH ON VOLUME

% AND DURING COMP 1RPM TO BEAT

ORIGINAL PR.

🔹IF FORM IS NOT UP TO REGS,

DELOAD TO MAINTAIN PROPER

MECHANICS.

Metcon (Time)

🔻PHASE 3 : METCON 1 / ALPHA

CAP : 12MIN

* 4 ROUNDS FOR TIME :

10 HANG POWER CLEANS

08 PUSH JERKS

06 BURPEES OVER BAR

RX+ : (135/95)

RX : (115/85)

SC : (95/65)

Metcon (AMRAP – Rounds)

🔻PHASE 4 : METCON 2 / OMEGA / COMP

* 2 x 4MIN AMRAPS :

24 DUBS

12 SA FR KB LUNGES

06 KB HIGH PULLS

RX+ : (DUBS)(53/44)

RX :(DUBS) (44/35)

🔹 1MIN BREAK BETWEEN AMRAPS

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