– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
I. Coach’s Choice
Impact/Focus: Power Clean Singles
Warm up as needed (3 sets x 5 reps) before completing the following workload for Power Cleans.
Power Clean 1-1-1-1-1-1-1RM
Notes: Heavy and challenging workload today, minimum of seven solid sets at 90% plus or new 1RM should be the primary goal for the athlete seeking guidance on target working weights. Technique as always is paramount. If you’re feeling like those PR’s are within range, then by all means; Get some, freaks.
35-30-25-20-15 reps for time of
DB Snatch (50/35lbs)
Notes: Reps each round are total reps for DB Snatch, thus one arm does an extra rep on the odd numbered rounds. Alternate arms on each repetition.
Post scores to comments.
5 Rounds for quality work/max time in hold of
:30 x L-sit (rings/paralettes/hanging knee raise)
:30 x Rest
5-7 strict reps x Pull-ups or Chin-ups
Post training to comments.
4 thoughts on “05.09.2017”
Recumbent bike: Rolling Hills program
6 miles/22:43/130 Calories
Congratulations Luke & Erica !!
Power Clean Singles: 100 (and many almost 105’s)
Roman Chairs: 46:50 Rx
Power Clean: 235lbs x 1
“Roman Chairs”: 22:22 rx’d