Thursday, October 30, 2014

Oct 31

That is Lydia Valentin with at 147kg (~323lb) Clean and Jerk.

Happy Halloween!
Don't eat too much candy!

3 x 3 Jerk (Light-Med)
4 x 1 Clean & Jerk
3 x 10 Jumping Back Squat

Wednesday, October 29, 2014

Oct 30

Strength
3 x 5 Front Squat

MetCon
21-15-9
Power Snatch (115/75)
Toes To Bar

Tuesday, October 28, 2014

Oct 29

Lights are back on!

Strength
A1. 3 x 10e Single Arm KB Swing
A2. 3 x 1:00e Side Plank

MetCon
40 Pull Up
200m Run
40 Push Up
200m Run
40 Sit Up
200m Run
40 Squat 
200m Run

Monday, October 27, 2014

Oct 28

Strength
A1. 3 x ME Strict Pull Up
A2. 3 x 6e Single Leg Step Up

MetCon
21-15-9
Hang Power Clean
Jerk
(135/95)

Sunday, October 26, 2014

Oct 27

Coach Candice Deadlifting 360# x 5 Reps


Strength

4 x 5 Push Press

MetCon
200m Farmer Carry
30 BW Back Squat
200m Farmer Carry

Thursday, October 23, 2014

Oct 24

A. 4 x 1 Snatch Balance + 2 OHS (Light)
B. 1 RM Hang Clean
C. 10:00 Slow Pace AirDyne or Row

Oct 23

Strength
A1. 3 x 10-20 Ring Dip
A2. 3 x 10-20 Ring Row
A3. 3 x 10e Side MB Twist and Throw

MetCon
6 Rounds of:
200m Run
7 Burpee