We hope that everyone had a wonderful holiday weekend and a wonderful Labor Day. Â Now, it is time to get back to work. Â With a short week, we need to make sure we make the most of it. Â It is also the start of a new month and that means the start of a new strength program at Industrial Athletics. Â As you should know by now, every month we pick two lifts for that month. Â Every week, we change the weight and rep scheme with the goal of improving your technique, making you more comfortable with the lift, and making you stronger. Â Because we missed our regular Monday yesterday, we will be moving our first heavy day of the month to today. Â Make sure you are writing down your weights.
Strength:
Hang Squat Snatch:
8, 8, 8
MetCon:
As Many Rounds as Possible in 15 Minutes:
5 Thrusters (135/95)
10 Jump Over Boxes (30/24)
Post Weight and Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 15 Minutes:
3 Thrusters (135/95)
7 Jump Over Boxes (30/24)
Brass:
As Many Rounds as Possible in 15 Minutes:
5 Thrusters (115-95/75-65)
10 Jump Over Boxes (24/20)
Bronze:
As Many Rounds as Possible in 15 Minutes:
3 Thrusters (75-55/55-35)
7 Jump Over Boxes (20/short box)
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 15 Minutes:
3 Thrusters (135/95)
7 Jump Over Boxes (30/24)
Brass:
As Many Rounds as Possible in 15 Minutes:
5 Thrusters (115-95/75-65)
10 Jump Over Boxes (24/20)
Bronze:
As Many Rounds as Possible in 15 Minutes:
3 Thrusters (75-55/55-35)
7 Jump Over Boxes (20/short box)
Brass (115lbs) – 10 rounds plus 5
Brass (115lbs) – 10 rounds plus 5
Brass (115 lbs. thrusters) – 10 rounds even. I had my doubts initially at this weight but pushed through it and actually did all 10 rounds of 5 reps of thrusters each unbroken. Jake: Thanks for setting the pace!
Brass (115 lbs. thrusters) – 10 rounds even. I had my doubts initially at this weight but pushed through it and actually did all 10 rounds of 5 reps of thrusters each unbroken. Jake: Thanks for setting the pace!
RX – 11 rounds plus 11 reps
RX – 11 rounds plus 11 reps