10/16/2017

10/16/2017

Just a reminder that we will be closed for the 10AM Class tomorrow. All other hours are normal, the only change being no 10AM Class.

Workout of the Day:

1) Coach Led Warm-up

2) Take 15-20 Minutes to find a heavy set of 3 power cleans

3) For time complete
12 Clean and jerks using
70% of todays heaviest
20 Box Jumps 24/20
9 Clean and jerks using 75%
20 Box Jumps 24/20
6 Clean and jerks using 80%
20 Box Jumps 24/20
3 Clean and Jerks using 85%
20 Box Jumps 24/20

4) Mobility/Stretching


Competition Programming:

1) Clean and Jerk - 1x5@ 65%, 2x3@ 70%, 2x3@ 75%, 1x2@ 80%

2a) 5x5 Clean pulls using 90% of your 1RM
2b) Front Squat - 2x5@ 70%, 2x5@ 75%

3) 21-15-9 reps for time of
Push Jerks 135/95
T2B

4) Mobility/Stretching


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720 SE Pioneer Way Oak Harbor Wa 98277