10/23/2017

10/23/2017

I want to thank everyone who showed up Saturday and participated and donated in our Barbells for Boobs event. It was a huge success. We reached our goal of $1,600 and had so much fun doing it. I hope everyone had as much fun as I did. Let's start our Monday off right and I hope to see you all in the gym this week.

Workout of the Day:

1) Coach Led Warm-up

2) Shoulder Press 7-7-7-7-7 Reps increasing weight each set looking for a 7RM by the end

3) EMOM for 10 Minutes complete
Even Minutes - 7 Push Presses using 80% of todays heaviest
Odd Minutes - 45 second handstand hold

4) Mobility/Stretching


Competition Programming:

1) Clean and Jerk - 1x5@ 70%, 2x3@ 75%, 2x3@ 80%, 1x2@ 85%

2a) 5x5 Clean pulls using 92.5% of your 1RM
2b) Front Squat - 2x5@ 72.5%, 2x5@ 77.5%

3) 4 rounds for time of
20 Burpees
15 Power cleans 155/110

4) Mobility/Stretching



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720 SE Pioneer Way Oak Harbor Wa 98277