Announcement of schedule and camping trip

/in /by

Wednesday 6/17 the gym will be closed due to resurfacing the parking lot, sorry for any inconvenience.

I need a head count ASAP for the Mammoth Lakes Camping trip July 24-27th

email me @ neubs31@hotmail.com

060315

/in /by

Work to 85% of snatch 1rm for a single halt snatch. Pause for a 3 second Isometric at the knee.
Then lower the weight for 2 sets of Power Snatch Cycling.
For your set of 5 power snatches, drop the weight to 60% of your single for Power Snatch Cycling
For your max-effort set of power snatches, drop the weight another 5kg and get as many reps as possible in 30s.

Skill:

dbl under practice

WOD:

3 rounds for time of:

12 Dual KB/DB Thrusters
18 TTB
24 Split Jumps (each jump counts 1 rep)

060215

/in , /by

Work to 80% of your 1RM Front Squat. Then, 2 drop sets. Linear progression each week in your heavy single. Both drop sets at 15kg down if your heavy single is over 130kg. Both drop sets at 10kg down if your heavy single is below 130kg. Target 5kg increase / week if your heavy single is above 130kg. Target 2.5kg increase / week if your heavy single is below 130kg.

Skill

EMOM 5

2-7 Hspu

Wod :

5 rounds

20 kb swings

20 push ups

2 deadlifts AHAP