December 8, 2014 admin


1. 20min to find a 1rm Snatch or Sumo Deadlift

2. 500m row rest :90×2

*stay strapped in rower during rest

3. :20/:10×8 Russian twist

Competitor’s Program

1a. 3×3-4 Strict Wtd Pull Up, rest :60
1b. 3×5-7 Strict Ring Dip, rest :60 – add weight if necessary
1c. 3×10 Back Rack Lunges, rest :90

2. 6 Sets:

:30 Airdyne at very hard effort
4:30 Rest – accumulate 15 Leg Lifts each rest break

Notes:  Go hard but should be sustainable.  Record Avg Watts per set.


Saturday, December 13th is our annual Christmas Party at Bailey’s in Troy. Come one, come all!!  Starts at 8:30pm.

Please bring in new, unwrapped toys for our annual Toy Drive to benefit The Rainbow Connection of Rochester.  Deadline is December 17th.

“The bad news is time flies. The good news is you’re the pilot.” – Michael Attshuler

The Importance of Olympic Weightlifting

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