December 10, 2014 admin

12/10/14

1. 20mins: 1RM Clean & Jerk

2. “Fran”

21-15-9
Thrusters 95/65
Pull Ups


Competitor’s Program

1. Clean Pull + Power Clean – build to heavy single in 10-12mins

2. 10 x 1 Power Clean @ 90% of part 1 – do 1 rep every :30

3. 5 Rounds:

Min 1: :60 Airdyne at moderate effort
Min 2: 5 P. Clean & P. Jerk 135/95 – singles 
Min 3: :40 Singles + :20 Doubles
Min 4: 2-5 Muscle Ups
Min 5: :60 FLR

 

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.


“We met for a reason, either you’re a blessing or a lesson.”

5 Things I’ve Learned About Mobility Training

Leave a Reply

Your email address will not be published. Required fields are marked *