So I have decided to try and post a little something each night along with the workout. I encourage everyone to comment and share there thoughts on anything that gets posted here. Also, why not share your workout results on here as well. It is cool to see how everyone is progressing not to mention its a good place to give positive feed back to each other for all the efforts that are put in each and everyday. 

General Programming:

1) Coach led Warm-up

2) For time complete


Back squat 155/110


5 minute rest


Front squats 135/95

Ring dips

3 minute rest


Overhead squats 115/80

C2B pull-ups

3) Mobility/stretching

1a) Couch Stretch Pg 331-333 in “the book” (Supple Leopard)

1b) Olympic wall stretch with or without band Pg 343-344 in “the book”


Competition Programming:

This is a test week. Record your workouts, we will repeat this week again.

1) Find a 1RM snatch

2) Take 3 attempts to find ME set of muscle ups record your highest set

3) “Grace” for time complete

30 clean and jerks 135/95





2 comments (Add your own)

1. Shane wrote:
My time was not the fastest at 34:28, but it was Rxd!

Mon, July 20, 2015 @ 7:57 PM

2. Marisol wrote:
it took me 33:26

Mon, July 20, 2015 @ 10:00 PM

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