Just a quick reminder that this Friday the 14th, for the 6:00PM class, it is reserved for our Ladies only. Coach Bri will be coaching an all ladies class in hopes that we can get most of our female athletes together for some girl power and some fun relaxing girl time after with wine (beverage of choice) and snacks. You do not have to be a member to attend so please bring a friend or family member and also a snack to share at the end. 

Workout of the Day:

1) Coach led Warm-up

2) Burgener Warm-up
Down and finish x5
High pull x5
Muscle Snatch x5
Snatch drops 2, 4, 6, inches
Snatch drops all the way to the bottom holding strength in the bottom for 2-3 seconds x5
Skill Transfer Exercises
Snatch grip Push presses x5
Over Head Squats x5
Snatch drops all the way to the bottom holding strength in the bottom for 2-3 seconds x5

3) Snatch 5-5-5-5-5-5 reps increasing weight each set looking for a new 5RM by the end

4) EMOM for 12 Minutes
Even Minutes - 5 Snatch Balance using 75% of todays heaviest
Odd Minutes - 7 T2B

5) Mobility/Stretching

Competition Programming:

Rest Day!!!

4 comments (Add your own)

1. wrote:
Awesome article.

Thu, October 4, 2018 @ 1:30 AM

2. wrote:
Does your blog have a contact page? I'm having a tough
time locating it but, I'd like to send you an email. I've got some creative ideas for your blog you might be interested in hearing.

Either way, great site and I look forward to seeing it expand over time.

Mon, October 15, 2018 @ 11:25 PM

3. wrote:
Hello There. I found your blog using msn. This is a very well written article.

I'll make sure to bookmark it and come back to read more of your useful info.

Thanks for the post. I'll definitely comeback.

Mon, October 29, 2018 @ 5:13 AM

4. wrote:
Somebody essentially assist to make critically posts I might state.
That is the first time I frequented your web page and thus far?

I surprised with the analysis you made to create this actual put up incredible.
Excellent activity!

Sun, November 11, 2018 @ 2:41 PM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

720 SE Pioneer Way Oak Harbor Wa 98277