Please make sure you reserve your spot for the Jolly 51 on May 12th. Mandatory donation is $20.00.
JC’s that night….
E2MOM for 12 min
3 Tempo Back Squat + 1 Back Squat
tempo= 42X2
*4 second descend, 2 second at bottom, explode up, 2 second hold at top*
(The 2 second hold at the top is for you to get a strong breath before the next lift. Please use it)
E2MOM for 24 min
2 rds.
3 Power Snatch 115/85
6 Push Up
9 Air Squat
*2 min to complete 2 rds*
Strength/Skill: Back Squats : 5X60%, 5X70%, 5X75%, 5X80% 20min AMRAP 3 Power Cleans 155/105 6 HSPU’s 9 Air Squats
Please take note of schedule change: Tuesday and Thursday morning classes are from 6AM to 7AM only. Starting March 15th. Thank you! Srtength/Skill – Snatch Balance – 5-5-5-5-5 W.O.D. – 4 R.F.T. – One min intervals Row (Calories for reps) K.B. Swings 53/35 Box Jump 24/20 Ab Mat S/U’s One minute rest At the end…
NO AM CLASSES Strength/Skill – Front Squat 2 R.M. 15-12-9-6-3 reps for time of: Chest to bar pull-up 135/95 pound Clean and jerk Push-up
Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Strength: Every 90 sec. for 12 min; 3 Push Press + 1 Jerk @ 60-65% of 1RM 5 RFT 3 Deadlifts 315/225 6 Ring Dips 9 T2B
Strength/Skill – “Bear Complex” Without letting go of the bar, or resting it on the ground complete 7 reps of the sequence for 1 round. Do 5 rounds increasing the load per round: -Power Clean -Front Squat -Push Press -Back Squat -Push Press
Strength- 10 Min EMOM 3 Hang Power Cleans *Start at 50% of 1RM Power Clean and work up* U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy…