Monday January 14, 2013 O-Lifting Week 10
Strength Squat 3×1 @95% Rest 2min Snatch 65%x3 – 70%x3 – 80%x2 – 90%x1 – 95%x1 Rest 90sec Hang Clean and Push Jerk 5×2@75% Rest 90sec -THEN- Conditioning Dumb Bell Grace 30 Clean and Jerks 55/35 *they have to touch the ground on every rep* -Rest 2min- Grace 30 Clean and Jerks 135/95
Monday 1.14.13
The Chief 5 Rounds For Time: AMRAP 3 3 Power Cleans (135, 95) 6 Push Ups 9 Squats Rest 1 Minute Check out the front lifting room! Thanks Crowder, Jeff K, Jeff Lewis, Kim Barb, and everyone else that brought the floor mats up! Another BIG thank you to everyone who came out and helped […]
Saturday 1.11.13
Snake Bite 21-15-9 Squat Snatch (95,65) Chest to Bar Pull-ups Post Time to Comments and beyond the whiteboard Here is a woman getting stronger everyday just like her coach! 🙂 Remember that if you want to hang out Sunday with some folks to hang up things at new gym to met at new gym around […]
Athlete Spotlight: Greg Hayes
Check out our Athlete Spotlight on Greg Hayes
Athlete Spotlight: Cathy Mele
Check out our Athlete Spotlight on Cathy Mele
Friday 1.11.13
Thursday, Jan. 10, 2013.
Crazy Delicious 7 Rounds: Minute 1: 2-3 Rope Climbs Minute 2: 10 1-arm DB Push Press, 55/35 – 10 with right arm then 10 with left (20 total per round) Minute 3: 3 Deadlifts – climb to a heavy set. This is a 21 minute workout. On “go” do 2-3 rope climbs and rest the […]
Wednesday January 9th 2013 O-Lifting Week 9
Strength Front Squat 5×3 @ 86% Rest 90sec Snatch Balance 5×1 work up to a max -THEN- Conditioning Snatch and Clean and Jerk Ladder Male: 105-115-125-135-145-155-165-175-185-195-185-175-165-155-145-135-125-115-105 Female: 75-80-85-90-95-100-105-110-115-120-115-110-105-100-95-90-85-80-75 Then 50 Pull-Ups For Time: Every 30sec you have to snatch and Clean and Jerk the weight, moving up in the ladder and then back down for […]
Wednesday 1.9.13
Tuesday 1.8.13
The Admiral 3 Rounds: 20 Burpee Pull Ups 20 Front Squats (155, 105) 20 Box Jumps (24, 20) Post results to beyond the whiteboard A huge thank you to all the volunteers from this past Sunday for helping us move some of the old gym over to the new gym. We are super excited to […]