10/16/2015

10/16/2015

  

The white board has looked a bit emptier than normal these past couple days. Find that motivation and come in and join us for some heavy push presses and the oh so dreaded thruster. It'll be a grand old time!!!!

General Programming:

1) Coach led Warm-up

 

2) Push Press 3-3-3-3-3-3 AHAP

 

3) EMOM for 16 Minutes complete

Even minutes 5 Thrusters 95/65

Odd minutes 15 Mountain climbers

 

4) Mobility/stretching

 

Competition Programming:

1) EMOM for 5 minutes complete 3 power snatches starting at 70% + 10 lbs of your 1RM

 

2) EMOM for 5 minutes complete 3 power cleans plus 1 jerk at 70% + 10 lbs of your 1RM

 

3) Back Squat 3X5@ 70%, 3x5@ 75%, 2x3@ 80%, 2x3@ 85%

 

4) 5 rounds for time of

50 Double unders

14 KB snatches alternating arms 53/35

14 Walking lunges with your KB 53/35

5) Mobility/stretching


 


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720 SE Pioneer Way Oak Harbor Wa 98277