Friday, 3-16-12

9 min E3MOM Back Squat 3×10 @ 40,45,50% of 1RM Death by (EMOM) – 1 DB Power Clean 50/35 1 DB Push Press 50/35 1 DB Front Squat 50/35 2 DB PC 2 DB PP 2 DB FS 3 3 3… *Increase 1 rep on each movement every minute till failure*

DON’T FORGET TO VOTE TODAY!!!   Strength 3 sec Pause Back Squats 8 min EMOM 3 @60%-70%   12 Min AMRAP 6 Pull Ups 9 T2B 12 Front Squats 95/65

12 min EMOM: Even Minutes: 6 Back Squats Odd Minutes: 3 Front Squats Barbell Loaded at 67% of 1RM Front Squat For Both Lifts 4 RFT – 45 D/U 3:1 15 Weighted Sit Ups 40/30 45 D/U 15 Power Snatch 95/65 *22 min Cap*

Strength: 5 X 1 Pause Power Snatch + 1 Hang Snatch + 1 Snatch Balance Between 65-80% of 1RM ( 3 sec pause at knee) 3RFT w 15 min cap 15 Bar facing Burpees 1 rd of “DT” 12-9-6 Deadlifts 155/115 Hang Power Cleans Jerks   Back Squat 5@70% 3@80% 1@90% EMOM: 4 @ 80%…

2RDs 10 Snatch Grip Deadlifts 10 BB Hang Power Snatch 10 Russian Swings E2MOM for 14 min 1 Snatch Grip Deadlift + 2 Hang Power Snatch + 1 Sq. Snatch build to heavy complex For time: 21 Sq. Snatches 75/55 42 Push Ups 15 Sq. Snatches 30 Push Ups 9 Sq. Snatches 18 Push Ups…

SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM NO MORE 10:00 AM CLASSES EFFECTIVE 9/8/11 CONGRATULATIONS BOBBY C. !!!!!!!!!! BOB PAST HIS LEVEL…