07.28.2017

Happy Birthday Samy!!

ANNOUNCEMENTS:
1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on Friday July 28th. Thank you all for helping with this great cause!!!
2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders by this Friday!

Warm-up Drills
I. Run Indoors
II. 3 rounds of
50 ft x Waiters Walk
10 x KB Swings
10 x SDLHP
III. Mobility

Impact/Focus: Deadlift (Week 3)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5 (+5-10lbs from previous week)

Notes: Last weeks 75% work was based off current 5-rep max established on 07.07.2017.

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“Rudy’s B-Day”
Complete 15-12-9-6-3 reps for time of

Hang Power Snatch (95/65)
Ring Dips

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