January 6, 2014 admin

01/06/14

WE ARE CANCELING THE 5:30, 6:30, 7:30, 8:30AM AND 12:30PM CLASSES DUE TO WEATHER.  WE WILL STILL BE HAVING OUR NORMALLY SCHEDULED AFTERNOON CLASSES.  ALL CHANGES ARE REFLECTED ON THE CALENDAR.  PLEASE BE SAFE DRIVING IF YOU DO DECIDE TO COME TO THE GYM.


1. 10mins:  Heavy 3-rep Push Jerk

Notes:  Goal is to get more comfortable cycling through Shoulder to OH lifts using a TnG technique.

2. AMRAP 12mins:

1mile on Airdyne
50 Burpees
50 Double Unders
50 Wall Balls

Notes:  If you finish all the work under 12mins, record time.


Competitor’s Program

1. 4 RFT:

5 C&J 115
10 Burpees 
20 OH Lunges 115
40 Double Unders

Notes:  Be in touch with your pacing…make a mental note of the length of each round.  OH Lunges to be done in place with BB.

2. 15mins: 1 Snatch + 1 Hang Snatch – build to heavy single

Notes:  Both should be squat…go heavy but stay fast!

*Post results to comments


All of you participating in the Nutrition Challenge, be sure to post your Sunday’s food log before noon today.  Also, if you have not paid your $25 entry fee please do so ASAP.


“Self respect leads to self discipline. When you have both firmly under your belt, that’s real power.” – Clint Eastwood

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