Thursday, 2-21-13
Strength/Skill – Front squat – 15 mins. work up to a 3 RM
3 R.F.T
16- Front Racked Backwards Walking Lunges 115/75
10- Toes to Bar / Pull-ups (1 Toes to bar & 1 Pull-up = 1 Rep)
6- S.D.H.P. 115/75
Strength/Skill – Front squat – 15 mins. work up to a 3 RM
3 R.F.T
16- Front Racked Backwards Walking Lunges 115/75
10- Toes to Bar / Pull-ups (1 Toes to bar & 1 Pull-up = 1 Rep)
6- S.D.H.P. 115/75
Reminder: no PM classes tomorrow. Strength/Skill – BHN Push Press 5×3 3 R.F.T. 6 – TGU”S 53/35 12 – Power Cleans 115/85 18 – Weighted 53/35 Step-ups 20/18
Strength: Front Squat Wave: 3 Reps AFAP 60%, 70%, 80% 65%, 75%, 85% 10 min EMOM Even: 4 Hang Power Snatches @ 70% Odd: 4-6 C2B Pull Ups + 4-6 HR Push Ups “Fight Gone Bad!” Three rounds 1 min each: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump,…
6 RFT 2 – Rope climbs Shuttle Sprints 10m 15m 20m 10 Pistols Alternating Legs 20 K.B. Snatches 53/35
GYM IS CLOSED THIS MORNING. I WILL CALL THE AFTERNOON BY 3PM. STAY WARM AND BE SAFE. FOR THOSE OF YOU WHO REALLY WANT A WORKOUT, I HAVE EXTRA SHOVELS AT MY HOUSE…;)
Go to Center Moriches HS/Westhampton Beach HS 4 Rounds for Time: Run 400m 50 Air Squats
4RFT 25 PUSH PRESS 95#/65# 25 SUMO DEAD LIFT HIGH PULLS 95#/65# 100 DOUBLE UNDERS SKILL WORK TODAY!!!