Dave Rochon

Power snatch (TNG)
3-3-3-3-3

Power clean and push jerk
3-3-3-3-3

Deadlifts (double overhand grip)
3-3-3-3

Front squat
3-3-3

Back squat
3-3-3

For time:

50 double unders
25 wall balls 20/14
20 back rack lunges 135/95
10 strict handstand push ups
50 double unders
25 wall balls 20/14
20 front rack lunges 135/95
10 strict handstand push ups
50 double unders
25 wall balls 20/14
20 overhead lunges 135/95
10 strict handstand push ups
50 double unders

Note: Good luck!!!

Join us Wednesday August 2nd at 7pm for a special maintenance/mobility class. There’s a lot of members asking to learn more about it and are in needs. Maintenance and mobility is a crucial part or training. Without it, you’re basically asking to get hurt. As important as it is, we’re trying to add some components at the end of classes but at the end of the day, people come here to train and move. Maintenance and mobility can be done everywhere, at home, after classes, at the office or wherever convenient. The thing is that most people don’t take the time. It’s way easier to watch the latest Game of Thrones than taking a piece of carpet and stretch on it right?
So during this hour, we’ll go over banded stretches, lacrosse ball and kettlebell accessory work, foam roll, voodoo floss and static stretches. We’ll also go over the official Pyro maintenance stretch routine.

On a side note, we cannot stress enough that static stretches and foam rolling shouldn’t be performed before a workout. These are acting like a relaxant and from all things probably won’t hurt you but will affect performance. Would you get a massage just before an intense workout? I hope you said no. This is not a matter of opinion but has been proven. I would say the only exception is if you have a muscular knot somewhere that requires to be loosen up, then go for it to some extent. To reinforce my point, this is the 1st thing they said when I took the mobility course from mobility guru Kelly Starrett. To reinforce it even more, with 10yrs or so of competitive baseball, never we did static stretches before a game. Dynamic stretches on the other hand is a must. The other thing to consider if you really want to get static stretches before a workout, is getting a proper warm up. When your muscles are cold and stiff, holding a static position and pushing it beyond range motion is asking for injuries. Do the static stretches after a workout. Hopefully this little blurp helps. If you have any questions or are not sure, ask us and come to the mobility session next Wednesday at 7pm.

Snatch balance
1-1-1-1-1-1

1 Clean + 2 jerks
5 sets

Clean pulls @110% of 1RM clean and jerk
3-3-3-3

METCON

For time:

12-9-6-3-1
Thrusters 95/65 135/95 155/115 185/135 205/155

Skills (10-15min)

The kick up

Conditioning

Not for time:

50-40-30-20-10
GHD sit ups

25-20-15-10-5
Bench press

Guideline weights: 115/85 135/95 155/115 185/135 205/155

5-4-3-2-1
Peg board or rope climb

Strength

Front squats (3sec pause bottom)

1-1-1-1-1-1-1

Note: Aim for 1RM clean and jerk or above

Skills

Muscle up transitions and dips

METCON

7 rounds for time:

7 strict ring dips*
7 box jumps 30/24
7 kettlebell swings 70/53

*Muscle up to ring dips
Rx+ L-sit strict muscle up to dips

High hang snatch
1-1-1-1-1-1-1

Snatch pulls @110% of 1RM
2-2-2-2

Thrusters
3-3-3-3-3

Back squats
3-3-3-3-3

“NICOLE”

20min AMRAP

400m run
Max pull ups

Score is total pull ups