Saturday, 3-25-17

“I can’t squat – I have bad knees…” Needless to say, we’ve heard this one a few times before. We’re not saying that this statement doesn’t hold some validity, rather people often simply reiterate what they’ve heard or what an uninformed doctor has told them. The fact is, squatting is not only excellent for strength…

The Don- 66 Deadlifts 110/70 66 Box Jumps 24/20 66 KBS 53/35 66 K2E 66 Sit Up 66 Pull Up 66 thruster 55/40 66 Wall Ball 20/14 66 Burpees 66 D/U

  “It is of interest to note that throughout history, the rise and fall of nations has seemed to coincide with the rise and fall of the physical stamina of their people. Greece rose to the height of her glory (leaving her indelible mark upon the world) during that period when the physical vigor, the…

Stretch class with Doug today at 8am   20 min to complete: 3×12 Bench Press 3×10 DB Flys 3×15 French Press 3×25 Bench Dips 4×6 Tempo Push Up Tempo= Up pos, 5 second down, no pause at bottom, explode up For time: 50 Thrusters 135/95 *EMOM 25 D/U 3:1*

Strength/Skill: Split Jerk 3 @ 75% 2 @ 85% 1 @ 95% Every 2min for 10 min 2 @ 85% of 1 RM 4RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats

2 RDs 10 Russian Swings 10 BB Thrusters 10 BB Hang Power Cleans EMOM x 16 Even- 4 Hang Power Cleans (Build in weight) Odd- 50 D/U 2:1 12 min Ascending Ladder by 5’s 5 Slam Balls 30/20 5 KBS 53/35 5 Single Arm DB Hang C&J 50/35