Lets get this Saturday started right. Come in for a great workout. Also don't forget about the end of the summer cookout at Wendi's farm starting at 3 and ending when she throws us out. Rain or shine it'll be happening and it'll be fun. Don't miss out!!!
Workout of the Day:
1) Coach led warm-up
2) Shoulder Press 3-3-3-3-3-3 Reps increasing weight each set looking for a new 3RM by the last set
3) In teams of 2 complete a 22 Minute AMRAP of
7 Single Arm KB Shoulder Press Right Arm 53/35
7 Single Arm KB Shoulder Press Left Arm 53/35
Notes: Partner “A” completes a round while partner “B” Rows for calories then switch. Add total number of calories to your rep count at the end of the AMRAP for a total score.
1) Clean and jerk - Work up to a heavy set of 3 Cleans plus jerk (Yes full lift and only jerk the last rep of the three)
2) Clean complex - 5x1 of the complex 2 clean pulls + 1 Clean and Jerk using 85% of todays heaviest lift
3) Take 15 Minutes to work on handstand walks
4) For time complete
100 KB swings 70/53 (Russian)
5a) 4x45 sec L sit in the rings
5b) 4x15 V-ups
Alternate between the 2 resting 60 seconds between exercises 1:30-2:00 between rounds