3/2/14
Rest Day!
Sunday, March 2, 2014
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A ) Deadlift: 4 x 7 reps, increase from two weeks ago, Rest 2 min B ) 3 sets – 95% effort: 21-15-9 Box Jump Wall Ball + Rest 3...
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A ) 4 sets: 2 Clean Pull + 2 Clean, increase from last week, Rest 1-2 min B ) Clean & Jerk: 5 sets x 3 reps at 80% of CJ 1RM, Rest...
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Happy Memorial Day! We will be having one class today at 9am. Join us! (Normal class times to resume Tuesday.) About "21 Guns...
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A ) Two times through the following: 3 min AMRAP: 5 pull ups 10 push ups 15 air squats + Rest 2 min 3 min AMRAP: 5 Power...
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A1) Barbell Reverse Lunge: 5 sets x 8 reps/leg, Rest 1 min A2) Pistol: 4 sets x 3 reps/leg, Rest 1 min B ) 3 sets – 100% effort: 1...
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A) Back Squat: 3 sets x 1.1.1, 10s/3min Rest (~80 to 87% of BS 1RM) B) 4 sets – 85% effort: 5 min AMRAP: 5 Pull Ups 5 Pow...
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Friday A) 10 sets: Row 10 calories, Rest 1 min B) 2 sets – 95% effort: 1 minute running clock: complete as many Thrusters a...
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1. Hang Snatch (from knee…full catch): 50% x 3, 60% x 3, 65% x 3, 70% x 2, 70% x 2, Rest 1-2 min 2. Single Arm DB St...
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A ) Deadlift: work up to 5RM for the day for one set, rest as needed between sets (aka 5 th rep should be really challenging!) B ) 3 ...
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1. Hang Snatch (above knee) + Snatch: 4 sets x 1+1 reps @ 60% of Snatch 1RM, Rest 1-2 min 2. Strict Press: 4 sets x 6 reps @ 8 to 9...
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