Good luck to the Pyro crew going to the Festivus games this weekend. Work hard, push yourself, stay healthy and have a fun!!! We can’t wait to hear back about your experience
Tall jerks (Split or push, pick the one that needs to most work)
5-5-5-5 (Keep it light PVC pipe, barbell or light load, work on technique, foot positions)
Note: Think of this as part of the warm up as well as working on technique
E3M15M (5 sets)
Shoulder to overhead
Rd 1: 15 reps
Rd 2: 13 reps
Rd 3: 11 reps
Rd 4: 9 reps
Rd 5: 7 reps
No prescribed weight for this workout, pick a weight that’s going to be challenging for you and increase the load for each set. For the load, starting at around 45% of your 1rm clean and jerk and increase by 10lbs each set would be good. Start from the rack but if you drop the bar you have to pick it up from the ground unless you put it back on the rack. Complete all the reps within the 3min with as many breaks as you need. If you can’t complete the rep scheme within the 3min, stay at the same weight or go down to do all the reps required
Tempo back squat
3-3-3-3-3
Note: 3 seconds down, 3 seconds pause at bottom, 3 seconds up. Chances are you won’t need to go heavy for this to be effective. Build confidence at the bottom while being in control of the load. This is going to be challenging. Start light to get a good feel for it
You can come perform the AGOQ workout 2 during the open gym time at 1100
AGOQ Workout 2
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
