Thursday, 12-20-18
15 min to establish heavy complex of:
1 Hang Sq. Snatch + 2 Power Snatch + 2 Sq. Snatch
20 min AMRAP
50 D/U 3:1
40 DB Snatch 50/35
30 Walking Lunges w/ 1DB 50/35
15/12 AAB Cal
15 min to establish heavy complex of:
1 Hang Sq. Snatch + 2 Power Snatch + 2 Sq. Snatch
20 min AMRAP
50 D/U 3:1
40 DB Snatch 50/35
30 Walking Lunges w/ 1DB 50/35
15/12 AAB Cal
Skill -8 MIN EMOM – Power Snatch 3 TnG. Make weight light enough so so this can be performed non-stop, but heavy enough where that last one is tough. Tabata bottom to bottom Thrusters 45/33.The count is going to be total amount in 4 mins. Strength – 20 MINS to find your 1 RM Back…
Strength/Skill – 10 mins to work on D/U’s or Rope Climbs. If you do not have one of these now is the time to work on it!! 21-15-9 reps for time of: Deadlifts @ 225/123, Front Squat @ 185/93, Power Snatche @ 135/63 One barbell only. Strip weights as you go. Bar loading – 235…
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 20 min to complete 3×10 Strict DB shoulder Press 3×12 Lat DB raises 3×12 Front BB Raises 3×10 Strict Dips 3 rounds for time: 30 Alternating DB Snatch 50/35 20 Burpee Box Jump…
3RFT 400m Weighted Run 45/25 15 Burpees 30 Kettlebell Swings (32/24 kg) rest 2-4 mins.
Power Lifting Meet Squat 1RM Bench 1RM Deadlift 1 RM You have three chances to get to your 1RM. You can do as many working sets as you need. Inform your partner on the three that count. No Longer than fifteen minutes per exercise. In a real power lifting meet, once you fail on any…
Taking a poll. Who would be interested in a 7PM class twice a week? Please let me know. Strength: Snatch High Pull – 3×3 Snatch Balance – 3×3 Power Snatch 3X3 Tabata Tuesday SDHP 95/65 T2B Front Rack Lunges 95/65 Med Ball twists 20/14