Wednesday 9-3-14
I hope everyone had a great Labor Day!! Time to get back to work 🙂 This week may be a little crazy at the gym with it being Student Welcome Week, but we will continue kicking butt as usual. Don’t forget we are approaching max out day this Saturday, so today will be flossing through some skill work.
Warm up:
30yds (15 forward, 15 backward) duck walk w/ PVC pipe – every 10 steps do 3xOHS
A) snatch – 2 single reps @ 60, 65, 70, 75, 75, 75% of 1RM
B) clean and jerk – 2 single reps @ 60, 65, 70, 75, 75, 75% of 1RM
C) 1000m row – alternating 7 hard pulls, 7 easy pulls (not for time)
Then: 50 (each) partner med ball sit-up tosses
2014 09 03