* BENCHMARK WEEK COMING UP! GET READY TO ROCK AND ROLL AND PR SOME BIG TIME WORKOUTS!!!
OLYMPIC LIFTING WARM-UP
1 MIN DOUBLES
REVIEW AND DRILL STANDARDS AND BARBELL CYCLING
OLYMPIC LIFTING CLASS
A. 17 MIN FIND 1RM POWER SNATCH
B. 17 MIN FIND 1RM POWER CLEAN AND PUSH JERK
C. 3 SETS ME PLANKS HOLD W 45/25# PLATE - REST 1:1
ENDURANCE WARM-UP
500M ROW
20 AIR SQUATS
20 WALKING LUNGES
50 WEIGHTED ABMAT SITUPS
ENDURANCE WOD
W A PARTNER ACCUMULATE 8,000M ROW
* WHILE ONE PERSON ROWS YOU MUST DO ME KB SWINGS (53/35) AS SOON AS KB IS DROPPED YOU MUST SWITCH OFF THE ROWER.
* NEXT SET YOU WILL DO ME PLANK HOLDS. ONCE PERSON DROPS MUST SWITCH.
* WILL SWITCH BETWEEN KB SWINGS AND PLANK HOLDS.
** PROGENEX FLAVOR COOKIES AND CREAM MORE MUSCLE IS IN STOCK FOR LIMITED TIME. WE HAVE 8 BAGS AND ITS FIRST COME FIRST SERVE. GET IT WHILE ITS HOT!
 |
| SOME OF THE REMAINING FEW FROM THE GATHERING! THANKS FOR COMING TO HANG GUYS. |
 |
| HANGIN OUT! |
 |
| LITTLE FRI NIGHT GATHERING! LOOK OUT FOR MORE OF THESE. |
 |
| 8:30 MOBILITY! |
 |
| 6AM! |
OLYMPIC LIFTING WARM-UP
1 MIN DOUBLES
REVIEW AND DRILL STANDARDS AND BARBELL CYCLING
OLYMPIC LIFTING CLASS
A. 17 MIN FIND 1RM POWER SNATCH
B. 17 MIN FIND 1RM POWER CLEAN AND PUSH JERK
C. 3 SETS ME PLANKS HOLD W 45/25# PLATE - REST 1:1
ENDURANCE WARM-UP
500M ROW
20 AIR SQUATS
20 WALKING LUNGES
50 WEIGHTED ABMAT SITUPS
ENDURANCE WOD
W A PARTNER ACCUMULATE 8,000M ROW
* WHILE ONE PERSON ROWS YOU MUST DO ME KB SWINGS (53/35) AS SOON AS KB IS DROPPED YOU MUST SWITCH OFF THE ROWER.
* NEXT SET YOU WILL DO ME PLANK HOLDS. ONCE PERSON DROPS MUST SWITCH.
* WILL SWITCH BETWEEN KB SWINGS AND PLANK HOLDS.
 |
| RESULTS FROM "SEVERIN" |
No comments:
Post a Comment