May 28, 2014 admin


1. 15mins:  1RM Front Squat

Notes:  As always, be sure to focus on mechanics and depth and only go as high as they allow.  If things are feeling great, the goal is to get to 85% of your 1RM Back Squat.

2. For Time (11min Cap):

Power Clean and Jerk @ 45% of 5/13/14
No Push Up Burpee Step Over

Competitor’s Program

1. 10mins:  Heavy Single Power Clean

Notes:  Keep this quick, just try to get in a couple good heavy’s.

2. Perform:

1 Muscle Up the 1st min
2 Muscle Ups the 2nd min
3 Muscle ups the 3rd min

Notes:  All sets must go unbroken, if you fail, start back at 1 on the next min.  Record highest unbroken set and total completed.

3. 8x400m Run @ 80-90%, rest 1:1

Notes:  The goal is for each of these be be within 5 seconds.  Rest 4mins b/w rounds 4 and 5.


Murph Day is this Saturday.  Please be sure to know your heat time (we will post on the whiteboard) and show up early enough to warm yourself up.  We will start you shortly after your scheduled time.

If you have not turned in your $40, please do so ASAP.

Don’t forget that we will be BBQ-ing starting around 1pm…be sure to stay after and enjoy some good eats.  We will provide water/gatorade, but be sure to bring your favorite beverage!

We will have a sign up at the gym for side dishes if you’d like to bring one.

“A dream doesn’t become reality through magic; it takes sweat, determination and hard work.” – Colin Powell

The Toe Touch Self-Assessment

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