Wednesday, 3-23-16
Strength: 1 strict Press + 2 Push Presses + 3 Push Jerks X 8
Increasing weight
12-11-10-9-8-7-6-5-4-3-2-1
KBS 70/53
KB Deadlifts 53/35
Toes to bar
Strength: 1 strict Press + 2 Push Presses + 3 Push Jerks X 8
Increasing weight
12-11-10-9-8-7-6-5-4-3-2-1
KBS 70/53
KB Deadlifts 53/35
Toes to bar
Happy Birthday to Jessica DeTore Strength/Skill – HALTING CLEAN GRIP DEADLIFTS 3 R.F.T. 5 PUSH JERKS 135/95 10 RACKED D.B. STEP UPS 20/18 15 DEADLIFTS 135/95
No 5am class today! I’d like to welcome our newest challenge members. We have a great 6 weeks ahead of us!! Warm up with a partner: 100, 200, 300, 200, 100m interval rowing. Strength: Front squat Heavy single 10 min amrap: 20 wall ball 35 d/u’s Rest 3 min For time: 20 mu
Complete as many rounds as possible in 30 minutes of: 400m run 24 Dumbbell snatches (35lb/25lb) 200m Farmers carry 35/25
NO 5 AM TUESDAY/THURSDAY CLASSES THIS WEEK. 6 AM ONLY Strength/Skill – Romanian Deadlift 5×5 – No more than 70%. Be technical. 12-9-6-3 Front Squat 155/115 H.S.P.U. Pretty good video. He fails to flatten/extend back which increases load on the hammies.
Strength/Skill – Barbell Complex – Squat Snatch ,Hang Power Snatch, Hang Squat Snatch *Find the most amount of weight you can successfully do this barbell complex with* AMRAP 7 Minutes 5 Burpee Dumbbell Box Step Overs – 25/s/45′s 10 Power Clean – 103/155 *You must get at least 4 Rounds to Rx*
Strength: 3 Strict Presses + 2 Push Presses + 1 Push Jerk X 8 5RFT 200m Row 20 Med Ball Twists 20/14 15 SDHP 95/65 10 Goblet Squats 70/53 Rest 1 Min.