Wednesday 9-30-15
***SUPER IMPORTANT NOTE!!!***
I am out of town Wednesday night. We are short on coaches due to 2 being out of town and the rest covering classes and personal training sessions. SO, I’m posting this programming hoping that you can get into the gym sometime Wednesday/Thursday/Friday to get it done during Open Gym time. Technically, our regularly scheduled class time is Open Gym time on Wednesday, so if you’re there and I’m not — go ahead and do it!! I’ll have it written on the board with a reminder that I will be gone.
Warm-up: 3×10 hollow rocks, 3×10 Supermans (with 3-sec hold)
A. Clean and jerk – 4×2@85%
B. Back squat – 4×3@85%
C. Retest! Test 1: 3x max plank hold with 1:1 work:rest. Test 2: 500m in as few pulls as possible. Refer back to Monday 8/24/15 for numbers to beat!!
2015 09 29