150610 Wednesday – SF Fire Meet and Greet and “Sickle and Hammer”

San Francisco Fire Meet & Greet – Wednesday June 10th 6pm

and Out of the Cave Food Truck!

Come out and meet the new members of the SF Fire team and say hi to our returning favorites! Bring some gear to get signed or a camera for pictures! The SF Fire will be taking on the Phoenix Rise on Sunday, June 14th, 2:00pm at the San Jose Fit Expo.  For ticket information visit: http://tickets.npgl.com/

Mobility: None. Work on you shoulders BEFORE class.


Skill Practice Warm Up: None.


Strength: The Push Press and Split Squat will be our next strength cycle. Work up to a near max. Knowing this number for the cycle will help you pick the correct weights for the next 6 weeks. Remember your weight!

Push Press 1 – 1 – 1 – 1 – 1 – 1 – 1 (7 Sets of 1 Reps “Strong Effort” – Increasing Load Each Round).

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One thing that many people miss on push presses is focusing on the wrist and shoulder mobility. Spending time working on this for the next 6 – 7 weeks in addition to the push press itself can really help drive big gains due to improvements in the rack position. Remember that the ‘focus’ isn’t just about getting stronger on a lift, it is primarily about getting “better” at a lift.. in all regards: stronger, better positioning, better form, more explosive, etc.

Super Set: 7 x 2 DB Split Squat.

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The emphasis here should be to use the front leg as much as possible. The back leg is more for stabilization. Alternatively to holding the weights at the sides, you can also hold them at the shoulder. Those new to this should start week 1 and 2 with just weighted lunges. Remember there should be a 3 second pause at the bottom of each lunge just like a box squat!  If you have more experience (and a lot of good control) do the deficit lunge variation. Only advanced people who have gone through this cycle before should work on the Bulgarian style with the back foot elevated. Not only is this variation much more difficult, it can also take a lot longer to set up (which can eat up too much time in classes).

Metabolic Conditioning: “Sickle and Hammer” – 7 minute AMRAP

8 hang power snatches (Performance: 95lbs, Athletic*: 63lbs, Health: 45lbs)

16 wall ball (Performance: 20lb/10ft, Athletic*: 14lb/10ft, Health: 10lb/8ft)

Scaling Guide: 3 – 6 rounds

Log your results online by clicking here.

Compare to: 2014 – 11 – 24

*Women’s “As Prescribed” weights and reps (Rx)really try and do the 10’ target if you can!


Optional ‘Cash Out’: 4 Minute Row

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