Saturday, 5-19-18
For time-
1 Mile Run
..then..
6rds
5 Deadlift 225/155
20 Lat Box Jump Overs
25 Pull up
For time-
1 Mile Run
..then..
6rds
5 Deadlift 225/155
20 Lat Box Jump Overs
25 Pull up
With Partner 12 Rds 30 Lunges 20 Power Cleans 135/95 10 Ball Slams 200 m Run Together
Strength: Back Squat- Done AFAP 10@ 45% 10@ 50% 8@ 55% 8@ 60% rest as needed between sets 15 Min AMRAP – 6 Left Arm DB Push Press 45/30 15 Wall Ball 20/14 25′ plank walk 6 Right Arm DB Push Press 15 Wall Ball 25′ Plank Walk
NO 5 A.M. CLASS TOMORROW 6 A.M. AND 7 A.M. Strength/Skill – Snatch Grip Deadlift to a Hang Power Snatch x 5. 3 ROunds Row 200m 10 CTB chin ups 10 clean and jerks 95/65# 10 CTB chin ups 10 clean and jerk 95/65# 70 DU rest 3 mins b.t.r.
12 min EMOM – Not TnG. Work Technique Min 1-4: 2 Snatches 50-60% 1RM Min 5-7: 2 Sntaches 60-72.5% Min 8-9: 1 Snatch 72.5-80% Min 10-12: 1 Snatch 80%+ (Drop between doubles) *if you cannot squat snatch you will be doing lots of technique work during this time* ** NO POWER SNATCHES** 5RFT 50 D/U…
Holiday schedule: July 4th and 5th : 7,8,9 am only! Tempo Deadlifts 6 sets of 3 Tempo= Stand with weight, 2 sec pause at top,6 sec descend, 3 sec pause at bottom For time: 10-1 Power Clean & Jerk 155/105 *1 Rd of “Cindy” between each set of PC&J* Cindy= 5 Pull up,…
Gym will be open today @9AM for open gym. No scheduled coach. Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. Strength: Sq. Clean 2@60% 2@65%…