* FRIDAY, DECEMBER 27TH - MONDAY, DECEMBER 30TH = NORMAL SCHEDULE
* TUESDAY, DECEMBER 31ST (NEW YEARS EVE) = NO 7PM AND NO 8PM
* WEDNESDAY, JANUARY 1ST (NEW YEARS DAY) = 10AM AND 11AM ONLY
** UPDATE ON THE SATURDAY PARTY! WE WILL BE HAVING A NICE INTENSE MALE VS FEMALE FLIP CUP TOURNEY STARTING AT 6:30PM. AFTER THE TOURNAMENT WE WILL HEAD OVER TO THE ISLAND PARK LOCAL ALE HOUSE WHERE WE WILL BE GETTING A GREAT DEAL. WE ARE GETTING CHARGED HAPPY HOUR PRICES FROM 8PM-11PM AND FOOD WILL BE INCLUDED FOR EVERYONE AT THE GYM! IF YOU ARE NOT GOING TO COME TO THE PRE-GAME YOU CANT ARRIVE AT THE BAR UNTIL 8PM! BREAKING NEWS, WE WILL ALSO HAVE THE UFC FIGHT - ROUSSEY V TATE AND LONG ISLANDS OWN CHRIS WEIDMAN (YEAAAAA!!) V ANDERSON SILVA (BOOOOO)
*** IF YOU ARE COMING TO THE PRE GAME AT THE GYM TOMORROW PLEASE BRING A 6 PACK OF BEER (SOMETHING YOU WILL WANT TO PLAY FLIP CUP WITH)
USA-W WARM-UP
CLOSE GRIP BEHIIND NECK PRESS
SNATCH GRIP BEHIND NECK PRESS
OHS
SNATCH BALANCE
HANG POWER SNATCH (MID THIGH)
HANG POWER SNATCH
HANG POWER SNATCH BELOW KNEE
POWER SNATCH + OHS
SQUAT SNATCH
A. 20 MIN TO FIND 1RM SNATCH
B. 20 MIN TO FIND 1RM CLEAN AND JERK
* ENDURANCE CLASS IS FULL. IF YOU DECIDE YOU ARE NOT COMING PLEASE CANCEL OUT EARLY AND DON'T SCREW SOMEONE OVER. THANKS!
ENDURANCE WARM-UP
800M RUN (BUNDLE UP)
ROWING TECHNIQUE
MOBILITY
ENDURANCE WOD
4 SETS
1K ROW
THEN IMMEDIATELY AFTER FINISHING ROW = 1 50 FOOT PROWLER PUSH
* REST 5 MINUTES
 |
| RESULTS FROM 12/27/13 |
No comments:
Post a Comment