11/13/2017

11/13/2017

We are a week away from our Turkey Bowl. This upcoming Saturday the 18th at 10 AM we will meet at Ft. Nugent park for our yearly football game. You do not need to be a member to join us so bring Friends and Family. It's flag football so you don't have to worry about it being too physical. Its fun, can be slightly competitive at times, and we will play rain or shine. Its always fun to get together outside of the gym. If you have any questions please don't hesitate to ask. Since we are going to be down there at 10 AM we will not have our regular classes on Saturday. I hope everyones weekend was wonderful and lets have a happy Monday!!!

Workout of the Day:

1) Coach Led Warm-up

2) Take 15-20 Minutes to find a heavy single Hang Snatch (yes squat)

3) 6 rounds for time of
100m Run
20 Walking Lunges
3 Hang Snatches (squat with these as well) using 65% of todays heaviest

4) Mobility/Stretching


Competition Programming:

1) Clean and Jerk - 1x3@ 77.5%, 2x2@ 82.5%, 1x2@ 87.5%, 3x1 @ 92.5%, 1x1@ 95%

2a) 5x3 Clean pulls using 105% of your 1RM
2b) Front Squat - 2x3@ 80%, 1x3@ 85%, 1x3@ 87.5%

3) For time complete
27 Push Jerks
15 Over the bar Burpees
21 Push Jerks
21 Over the Bar Burpes
15 Push Jerks
27 Over the Bar Burpees

Notes:
Push Jerk Weight 95/65
Get over the bar how ever is needed for the over the bar burpees



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