11/22/2017

11/22/2017

Just a reminder about our Thanksgiving Schedule. Thursday we will have one class at 0900 led by Coach Kirk so come on in and get a workout in before eating all the foods with your families. Friday, 0530 is canceled, the rest of the classes are normal that day. Saturday will be normal schedule as well. 

Workout of the Day:

1) Coach led Warm-up

2) Clean and Jerk 5-5-5-5-5-5 Reps AHAP. Work up to around 90-95% of your 5RM and use for all sets. If you do not have a 5RM then find a heavy weight and stick with it for all sets. You only need to jerk the last rep of each set.

3) For time complete 21-15-9 reps of
Cleans 145/100 (yes squat)
Before each set of Cleans complete a 400m Run

4)For total time  Complete a Plank hold for a total of 5 minutes. every time you need to rest complete 15 Sit-ups

5) Mobility/Stretching


Competition Programming:

1) Power Clean 5x5@ 70%

2) Take 10 Minutes to work on Handstand walks

3) For time complete
15-12-9-6-3 reps of
Strict HSPU
DL using 225/155

4) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277