The goal boards have been wiped clean. Lets start thinking of some new goals and get them up there. I ask that you guys add three goals a short term, mid term, and long term goal. Make them SMART goals. S-specific M-measurable A-attainable R-relevant T-time. An example would be "I want to add 50lbs to my deadlift in 6 months".  Something like that. Anyway look forward to seeing the new goals go up on the boards.

Workout of the Day:

1) Coach led Warm-up

2) Snatch 5-5-3-3-1-1-1-1-1 looking for a new 1RM by the last set

3) “Isabel"
For time complete
30 Snatches 139/95 (power snatches are ok)

4) Not for time complete
3 Rounds of
45 Second hollow hold
20 V-ups

5) Mobility/Stretching

Competition Programming:

1) Back Squat - Work up to a 5 RM then 5x3@ 90% of todays 5RM

2a) 10 Front Rack Step ups to a 20 inch box alternating legs using 95/65
2b) 10 DB Front Squats using the 70/50 pound DB's

3) 3 Rounds for time of
30 Calorie row
25 Wall Balls 30/20

4) Mobility/Stretching

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