Thursday

Clean and Jerk:

1-1-1-1-1-1-1 80%

-1 Minute rest between sets

5 Rounds of:

45 seconds of work, 15 seconds of rest:

-Row (cals)
-Chin-ups
-DB Snatch 40/25
-Sit-ups

Thursday

Power Clean + 2 Jerks:

75% x 4 Sets

AMRAP 10 Minutes:
-5 Chin Ups
-7 Wallball

2 minutes rest, then:

AMRAP 10 Minutes:
-5 Burpees
-7 SDLHP 95/65

MOBILITY AND RECOVERY CLINIC THIS SATURDAY!
12:00-1:30pm
$10 for members, $20 for non-members

Friday

Would you rather be my client or my patient?
Great article on form vs. intensity

Power Clean:

1-1-1

AMRAP 15 Minutes:

-20 unbroken wallball
-8 unbroken Chinups

Friday

Check out the world record drumming attempt (120+ hours) going on currently at Robb Wolf and Nicki Violetti's box, NorCal Strength and Conditioning! Awesome stuff!

Live feed of Lou Mars World Record, currently in progress!

6-10 Rounds:

-10 Overhead Squats
-90 Seconds Rest
-10 Chin-ups
-90 Seconds Rest

"No rest is to be taken at bottom or top of either movement, the goal is challenging sets for 1-5, tough for 6-8 and barely make-able for 9-10." OPT

-Increase loads each round for each attempt at both overhead squats and chin-ups. Scale as necessary.

"DT" Challenge Prelims this Saturday!!!!

$25 buy-in for the 8 week challenge!

-Cash Prizes to be awarded after the final event on March 13th for:

-Top Male and Female Rx'd Scores.
-Most improved Male and Female Athlete.

"DT"

Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

Will use 65% of your ME Clean for this WOD! Know your weight!