Beginning Next Week…
Training days will be Monday, Tuesday, Wednesday, Friday, and Saturday. Mobility and Open Gym will now be on Thursdays.
Dynamic effort (DE) – Applying max effort to sub-max loads train the CNS to recruit more motor units faster. Training this way translates to more weight moved on max effort attempts but also reduces the stresses of training.
Bench Press (-,1,X,0) 3r x 8s
5-10-15-18 reps of each for time…
Push Press (95-155 / 65-95)
Kipping Pull Ups
Wilmington Weightlifting Club
Hang snatch (below knee) – 75% x 2 x 5
Hang clean (below knee) – 75% x 2 x 5
Heaving snatch balance – 4 x 3
AMRAP for 7 minutes…
1 Box jump of a challenging height (36” or more for most)
5 chin ups
7 GHD Sit-ups