11.11.2013 [monday]

WARM-UP: 3 ROUNDS: 3 HPSn, 3 HHPSn, 3 SnB+OHS OLY: Hang Snatch 2-2-1-1, rest 2:00 *no missed lifts* PUSH & PULL: a.) Backsquat @ 30X1(pace); 4 x 3-5, rest 1:30 b.) W.C.U @ 31X1(pace); 4 x 3-5, rest 1:30 Pendlay Row @ 22X1(pace); 3 x 4-6, rest as needed

11.04.2013 [monday]

COACH JEREMY’S BIRTHDAY!!!!!!!!!! WARM-UP: 3 Rounds: 3 HPSn, 3 HHPSn, 3 SnB+OHS OLY: High Hang Snatch 2-2-2-2 rest 2:00. (no misses!) LOWER BODY PUSH: 1a.) BS @ 3.0.x.1 3×4-6reps rest 1:30 UPPER BODY PULL: 1b.) W.C.U. @ 3.1.x.1., 2×4-6reps rest 1:30 2.) Pendlay Row @ 2.2.x.1., 3×6-8reps, rest 2:00

02.05.2013

Way to go Dale & Paula! They both PR’d on PRESS today!!! Dales new PR is 150#, Paula’s new PR is 105#!! We are very proud of you!! STRENGTH:      a.) Press 5-5-3-3-3-1-1 b.) Pendlay Row / Upright Row 7×8-10   SKILLZ:  AMRAP in 5 minutes: 5 Hand Stand Push Ups 5 Pull Ups […]