Thursday, November 26th, 2015
Happy Thanksgiving! Join us at 10:00am for the WOD, no other classes will be offered today.
Wednesday, November 25th, 2015
WEIGHTLIFTING PROGRAM: 3 POS CLEANS: (60%x1+1+1, 65%x1+1+1, 70%x1+1+) x 2 waves RACK JERK BEHIND NECK+JERK: TAKE BAR OFF RACK FROM THE BEHIND NECK POSITION PERFORM 1 JERK….LOWER THE BAR TO THE FRONT POSITION AND DO 2ND JERK: 1+1 X 5 SETS. You select the weight to be used. Proper footwork and drive thru and under the […]
Tuesday, November 24th, 2015
WEIGHTLIFTING PROGRAM: FRONT SQUATS: 65%X3X10 SETS BACK SQUATS: 65%X3 X3 SETS OVERHEAD SQUATS: 3, 2, 1, 1, 1, 1, 1 TOES TO BAR: 50 REPS.
Monday, November 23rd, 2015
WEIGHTLIFTING PROGRAM: (BEGINNING OF A NEW CYCLE) EMPHASIS IS ON THE OLYMPIC LIFTS AND THEIR POSITIONS. SECONDARY GOAL: GETTING STRONG IN THE PULLS AND ASSESSORY LIFTS. 3 position snatch: one from high hang, 1 from Launch or hang, 1 from floor. 50%x1+1+1, (60%x1+1+1, 65%x1+1+1, 70%x1+1+) x 2 waves. Snatch pulls: work up to 90%x3, […]