Week 4

Week 4

This is Bring A Friend Week at Ktown. I hope that there will be more bodies in the classes than normal. If this is the case, please be considerate of their space. Work to consolidate your training area as much as possible, and you should always remember that the class takes priority on equipment and space. 

I would also be very thankful if you all would continue your interactions with the group classes. A lot of the members come in to the gym looking up to you all. Fulfill that leadership roll understanding that all of your actions are always being scrutinized by someone in there. Be someone they want to emulate, not someone they fear or don’t know. Thanks. <3

Monday 4/21/14 - 

EMOM 10 min: odds - 2 rope climbs, evens - 10 GHD sit-ups - stay out of the way of the group class, please

EMOM 10 min: snatch x1 beginning @ 70% - slow build

Squat: 70%x2x6 - OTM

Row: 500m @ or slightly above best 2k pace, rest 2:30, x8 - final time doing this, attempt a pace that really challenges you but will be sustained throughout

Tuesday 4/22/14 - 

EMOM 16 min: odds - 8 HSPU, evens - 8 alt. pistols

Row: 1k @ 97% - painful

Recover 15-20 min

Row: 1k @ 97% - painful

Bike/move: 10 min flush pace - this is at the end of the workout and doesn’t really matter so just skip it [/sarcasm]

Wednesday 4/23/14 - 

EMOM 10 min: odds - 1-3 bar MU, evens - 30 UB DU

Conditioning: 9-7-5 full cleans (225/135lbs) + bar MU

MAP session: 6 min of 8 burpees, 10 WB (20/14lbs), 8 T2B, rest 3 min, 4 min of 8 BJ step down (30/24”), 10 KBS (50/35lbs), 8 C2B, rest 3 min, 6 min of 8 burpees, 10 WB (20/14lbs), 8 T2B, rest 3 min, 4 min of 8 BJ step down (30/24”), 10 KBS (50/35lbs), 8 C2B, rest 3 min, 6 min of 8 burpees, 10 WB (20/14lbs), 8 T2B

Thursday 4/24/14 - 

Aerobic recovery: row or bike 40 min Z1 - get off every 5 min and perform 30 sec FLR on rings

Friday 4/25/14 - 

Jerk: 2-2-1-1-1 - doubles around 85%, singles around 90-95%

Conditioning: 5 TnG PC (185/115lbs), 10 burpee BJ (20/12”), 200m run (row if it is raining), rest 6-8 min, x4

Saturday 4/26/14 - 

Snatch: quick build to 80% single

Clean: quick build to 80% single

Conditioning: 21-15-9 thruster (95/65lbs) + pull-ups

Recover 15-20 min

Conditioning: 21-15–9 thruster (95/65lbs) + pull-ups

***If another 45 thrusters and pull-ups is going to wreck you, scale to 12-9-6. But when I say wreck, I mean you won’t be able to train Monday.***