The High Voltage Weekly: End of ‘Summer’
I know I know…when you’re grown up summer nevery really has an end…
BUT…for some reason Labor Day Weekend is always an ending point for summer even though it’s so great in SoCal.
So for the final week of an awesome summer here’s the High Voltage Weekly!
1. The Barbell Strength: Integrated Gymnastics program is over half way sold out.
Now I’m not saying you need to jump on this but I am saying…
That it runs M/W at 7:30pm and Saturdays at 11am for 11 weeks
You’ll get stronger than you think you could be and that’s coming from people who have done this program multiple times.
It’s $349 for the 11 week cycle including the Night of Champions mobility equipment and Muscle Strength Supplements to maximize your training.
Ready to get on the strong & swole train? Email me at firstname.lastname@example.org & we’ll get you all set up!
2. Team High Voltage was absolutely amazing over the weekend. Thank you for everyone who came out & sharpened their skills & got ready for the September 20 NLI.
Don’t forget we have TEAM every Saturday leading up to the competiiton to get all of our amazing teams ready for battle.
We’ll see you all there this Saturday at TEAM which Coach Dan is going to rock!
3. This Thursday/Friday will be our findal ‘Benchmark Thursday & Max Out Friday’ for the Summer.
Come on out & see what you’ve got!
A. Every 90 seconds for 8 sets working up in weight [12 min]
Fitness: Hang Power Snatch x3 reps
Performance: 1x Hang Power Snatch 1x Power Snatch
Sport: 1x Full Squat Snatch 1x Hang Squat Snatch
B. 1 set every 3 min for 15 min
Note: This is 5 sets. The additional rest should help you do this with quality movement for both snatching & HSPU or any progression or substitution that your coach has you perform.
With remaining time rest start at top of 3 min period
12x Single Arm Pull:
Fitness: 12x Single arm Alt Arm KB Russian Swing [6 total] +9x Hand Release Push Ups
P: 9x Hang Power Snatch
Sport: 9xUnbroken Hang Power Snatch at heaviest weight
Fitness: Hand Release Push Ups
Sport: HSPU or defecit
3 min on 1 min off x8 [no additional middle rest]
1. 12x Alt Arm KB Swing + 6x hand Release Push Ups
2. 10m Farmers Walk back & Forth + 10x Burpees
3. 12x Sit Ups/V-Ups +
4. Row for Cal
Sets 5-8 are repeat of 1-4
Fitness Only: 6:30pm
Pre-Skill: 3×5 weighted negative pull ups
Skill: Push Press x8 reps for sets
WOD: 4 rounds
1 min per station rest 1 min after all 3 stations are complete
DB Push Press
Hanging Knee Raises/Sit Ups
Row for Cal
A. Alt Emom for 14 min
Fitness: Hang Power + Front Squat 4 &4
[or just scale to front squat x4 reps for really new]
Performance: Squat Clean x2 reps; 1.1 pace; last 3 sets at same weight
Sport: Squat Clean x2 reps; 1.1 pace [must catch in the bottom]
Last 3 sets at same weight [looking at 85-95% of max]
A2. Plank Hold:
Fitness: Elbows & Knees: 30 seconds cumulative
Performance: Front Leaning Rest on Ring: 20 seconds
Sport: FLR: 30 seconds
B. 3 rounds for time;
10x Front Squats
10x Pull Ups
Fitness: KB Front Squat + Banded or ring row
Perofrmance: 135/95# [adjusted as needed] & Pull Ups
Sport: 165/110 & either 10x CtB or 5x Muscle Up [bar or ring]
CrossFit Football: 5:30am
Strength: Back Squat: 3×5 +5#
Accessory Strength: Weighted Pull Up 3×5 +5#
WOD: 3 rounds for time
10x Front Squats
5x Strict Pull Ups [banded is ok]