Just a friendly reminder that tomorrow begins our check in to win contest. There is a flyer above the water cooler as well as next to the white board explaining what to do. Good luck to you all.

Workout of the Day:

1) Coach led Warm-up

2) Clean & Jerk 5-5-3-3-1-1-1-1 reps increasing weight each set looking for a new 1RM by the last set

3) EMOM for 8 Minutes complete the complex
3 Power Cleans
2 Front Squats
1 Jerk

Notes: Weight for the complex should be 75% of todays heaviest

4) Mobility/Stretching

Competition Programming:

1) Clean & Jerk -
1x3@ 75 %, 1x3@ 80%, 3x3@ 85%

2) EMOM for 10 Minutes complete
Even Minutes - 3 Jerks using 80%
Odd Minutes - 6 Strict HSPU

3) 6 Rounds for working time of
5 Muscle ups
5 KB Clean and press each arm 70/53
200m Row
90 Sec rest

Notes: On the KB Clean and press you do not have to strict press the KB. Any shoulder to Overhead is acceptable.

4) Not for time complete
3 Rounds of
10 Strict T2B
20 Russian Twists with KB  AHAP

5) Mobility/Stretching

No comments (Add your own)

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