REMINDERS:
- Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
- Ladies Night TONIGHT- 8/20 @ 7:30pm
WARM-UP
Snatch & Clean Burgener (Bar)
5 Pull-Ups
5 Dips
20 DUs
5 OHS & 5 Front Squats
STRENGTH
EMOM x 10min
O: Power Snatch + Hang Snatch + Squat Snatch
E: Power Clean + Hang Squat Clean + Squat Clean
(same weight)
WOD
4 RFT
400m Run
4 MUs
40 DUs
BARBELL CLUB WORK
1. back squats: 72%x3 x 10
2. front squats: 75%x3x3 (between each set perform 5 box jumps and a moderate height. not easy, not max.
3. good mornings: 3 x 10 using weight down to a 45 degree angle (same angle as the launch position or mid thigh on the pulls)…..on the last rep #10 explode from that launch/mid thigh position.
4. ab rollers: take a barbell load 2.5 or 5 kg on each side. kneel and push bar away from you as far as possible….then roll back to the starting position. if you can do these without kneeling you are a he-man, or a she-woman!!! at 68 i did one. i always kneel on a ab mat to get the reps in. do 3 sets x 10 reps.
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