Saturday May 13, 2017
  • Classes
    • 9am
    • 10am
    • 11am

HERO Saturday: ERIN SARRO

Competition Class

Strength

CanWest Prep/COMP

17.2!

OLYMPIC WEIGHTLIFTING

A) Tall Clean: 3 x 3 as warmup
B) Blocks Clean (just above knee): 65/4x2, 70/4x2, 75/3, 80/3, 85/3
C) 3 Pause Clean Pull (pause 1" off floor, above the knee, at power pos): 90/2, 95/1x3sets

GYMNASTICS

5min AMRAP
1+1, 2+2, 3+3, 4+4...
Burpees
HSPU
*complete 1 burpee, 1 hspu, then 2 and 2, 3 and 3 . . . continue adding 1 rep to each until time is up

UPPER STRENGTH
E2M14M
2 Strict Press @ 55% 1RM + bands
**focus on speed & explosion

5 Sets
3 False Grip chest to ring pull-ups

CONDITIONING
60min bike or row (for cals)
Every 6min
10 burpees afap

MetCon

HERO Saturday: Erin Sarro

For Time:
5 Rounds:
3 Deadlifts (bodyweight)
19 Box Jumps 24/20
29 Wall Balls 20/14
then...
Run (or Row) 1989 meters