Jun 18, 2013
Make-Up
~or~
Mobility:
Be sure to test/retest everything you do. If you get positive results, make note and add to your toolbox! Don’t be the person that spends 30 seconds on each side/piece; spend a solid two minutes on each position, invest in a timex watch and use the timer/chronograph!
- Row 2k or spend 10:00 on the Airdyne at an easy pace
- Pick two areas that you need work and try at least one thing on each you have never done; the gym copy of Becoming a Supple Leopard is your friend!
Two spots remaining in the June 30th Olympic Weightlifting Seminar with Phil Sabatini! $45 for a full day of instruction (capped at 10 people); e-mail Michael to reserve your space today!
Jun 17, 2013
Mobility:
Shoulders/Overhead
Strength:
Press
Conditioning:
“Baseline”
For time:
- 500m Row
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups
Compare to 2013.01.31 and/or your intro session
Jun 16, 2013
Strength:
Snatch 7×2 @ 80%
Conditioning:
Three rounds for time of
Very happy to have family visit the gym this weekend!
Jun 14, 2013
Conditioning:
“Nate”
Complete as many rounds as possible in 20 minutes of:
- 2 Muscle-ups
- 4 Handstand Push-ups
- 8 Kettlebell Swings (70/53)
Chief Petty Officer Nate Hardy was killed February 4th 2008 during combat operations in Iraq.
Jun 13, 2013
Strength:
Clean, 6×3 @75%
Conditioning:
“Elizabeth”
21-15-9 for time of:
Power cleans are permitted, but a full depth front squat must follow.
Close:
45 Second side hold left, right, then center.
rest 1 minute then,
Max weighted center hold (45/25)
