1) How many people are in the class (well that is pretty easy..... right?)
2) Of the group, how many are intermediate, advanced or completely new?
3) What drills are best to accommodate all levels for a proper warm-up? Is it even doable? Might there be another drill needed for beginners?
4) Is there enough equipment and space for these drills to prep for movements in the workout and is there enough equipment needed for the workout to accommodate the class size?
5) If there isn't enough equipment for everyone, how to split the group up into a circuit that can allow everyone to use the equipment in a timely manner.
Based off of these things your coach designs the warm-up and the rest of the flow of the class.
When you come late, especially to a big class, this throws a wrench into the whole operation! Most of you guys are pretty awesome at coming on time, but since classes are getting bigger in the afternoons I just thought I would put out a friendly reminder.
We also understand that life happens and sometimes you can't make it on time. Totally cool!! Don't get butt-hurt if your coach gives you a simple but tedious warm-up to do on the side. They are just trying to get you caught up with the class safely warmed up without taking away too much attention from those on time.
Overall, the energy and flow on busy afternoons and evenings has been amazing!! Keep up the great work!!
Tuesday, Nov. 8th
6x1 – power snatch + snatch (work up to heavy set)
*rest 1 min
6x1 – power clean + clean + jerk (work up to heavy set)
*rest 1 min
5x2 push press + overhead squat (work up to heavy set)
*rest 90 seconds
a) 3x8 pull ups
b) 3x20 V-ups
*rest 30 seconds after “a” and 90 seconds after “b”
**intermediate-advanced do weighted (heavier than last week)
Bench press: 4x8 (70-75% of 1RM)
a) 3x8 dips (weighted if possible)
b) 3x8 pull ups (weighted if possible)
*beginners either do assisted or ask coach for proper progression; rest 30 seconds between each and 1min after “b”
Plank rows (40/25; L arm+ R arm = 1 rep)