Monthly Archives: September 2014

Monday, September 29 Gym open @ 5:20 pm

WARM-UP: Double Under practice for 5 minutes STRENGTH: 6 sets of 3/6 Front Squat/Back Squat @ 85% 2 minutes REST between sets Met-Con WOD: With a partner; only 1 person working at a time: Every 3 minutes both partners perform 8 … Continue reading

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Friday, September 26 Gym Open @ 6:25 am

STRENGTH: 3 sets of 4 reps of Front Squat @ 70% Met-Con WOD: 8 DEADLIFTS 115 7 POWER CLEANS 115 6 POWER SNATCHES 115 8 PULL UPS 7 C2B PULL UPS 6 T2B 6 DEADLIFTS 5 POWER CLEANS 4 POWER … Continue reading

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Thursday, September 25 Gym Open @ 6:30 pm

STRENGTH:  2 sets of 3 reps of Deadlifts from 4″ blocks Hang Squat Clean practice Famer Carries Met-Con WOD: TBD    

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Wednesday, September 24 Gym Open @ 6:20 am

STRENGTH: 5 sets of 4/8 FS/BS @ 94% of Monday’s weight Workout: no  Met-Con today “old school” : curls; shoulder dbell press; ring dips; weighted pull ups  

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Monday, September 22 Gym open @ 5:20pm

I am putting in a clothing and Atlas Wrist Wrap order tomorrow – fill out a sheet tonight if interested. STRENGTH: 5 sets of 4/8 Front Squat /Back Squat @ 80% of FS Max 2 minutes rest between each set … Continue reading

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Friday, September 19: Gym open @ 6:20am

STRENGTH: 3 sets of 4 reps of Front Squats @ 70% of FS MAX 3 sets of 5 reps of Strict Shoulder Press Met-Con WOD:   30 Overhead Squats 75 30 KB Swings  450 M row 20 Power Snatch 75 20 … Continue reading

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Thursday, September 18 Gym open @ 6:30 am

sorry for the late post – at the Moose for a meeting with Coach Kelly…. STRENGTH: 5 x 1 @ 120% Clean Pull to knees for 5 second pause Deadlifts from a  6″  block: work up to a max triple SKILLS: … Continue reading

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