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TUESDAY, 06.25.13

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A couple announcements. (1) Thursday's class will be open gym format. I will be at Brandon and Emmy's rehearsal for the wedding. I will post the workout and you guys can come in and do it together at normal class time. (2) There will be no class on Friday, with Brandon and Emmy's wedding that day. If you are able to make it in at Noon you are welcomed to join the summer strength and conditioning class. They do the exact same stuff you do.

SWOD Deadlift 5 RM (add 10 lbs to last workout) Strict Pull Ups 3 x max reps

DWOD Complete 5 rounds: Snatch Pulls 3 Power Snatches Snatch Push Press Rest 2-4 minutes between sets.

MONDAY, 06.24.13

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Sorry for the late post everyone. Long weekend and the post slipped my mind

SWOD Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)

DWOD Complete as many rounds as possible in 12 minutes: 30 Overhead Walking Lunge w/ 45 lb plate 15 Ring Dips *Ring Dips need to be done with Retracted and Depressed shoulders *Plate has to be locked overhead with straight arms. *15 lunges with the right leg, 15 lunges with the left leg. *Back knee has to touch the ground to count as a rep.

FRIDAY, 06.21.13

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SWOD Power Clean 5x3 (add 2.5lbs to last workout) Strict Chin Ups 3 x max reps

DWOD Death By Plate Touches with a 2 Burpee Buy In Perform 1 Plate Touches the 1st minute, 2 Plate Touches the 2nd minute, 3 Plate Touches the 3rd minute and so on until you cannot complete the required reps within the minute. *At the top of each and every minute do 2 burpees before starting your Plate Touches. Focus on landing flat footed, toes forward and in the athletic position throughout your burpees. *Use a 25-45lb Plate

THURSDAY, 06.19.13

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DWOD Complete 4-6 reps: 60 Yard Pro Long Shuttle *Long Shuttle: From a starting line, a player runs 5 yards straigh ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. They must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards. *Warm up as needed and you have 4-6 efforts to find your fastest pro long shuttle *These are Max Efforts so we will be resting until full recovery. Treat this like you are going for a Squat 3RM

SWOD Squat 3x5 (add 5 lbs to last workout) Bench 3x5 (add 2.5 lbs to last workout)