Monday 6/24/13


Please Join us on Friday July 12th at 5:30pm for our 5th anniversary party!

FITNESS
A. Power clean; build to a max
B. Back squat; build to a max
C. Amrap power cleans in 8 min @90% of A

SPORT/PERFORMANCE
A. 1 1/4 front squat 3, 3, 3, 2, 2, 2; rest 2 min
B. Power snatch; build to a max
+
3 rounds for time:
15 deadlift 225/125
15 back squat 225/125 (from floor)

W. PERFORMANCE
A1. Bench press 10×10; rest 1 min
A2. Bent over barbell rows 10×10; rest 1 min
B1. Incline DB bench press 10-12×3; rest 2 min
B2. Seated hammer curls; 20-24×3; rest 2 min

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4 thoughts on “Monday 6/24/13

  1. wolverine915 says:

    FITNESS
    Bill- A. 60kg, B. 90kg, C. 35 rx’d
    Martha A. 27kg, B. 45kg, C. 7 rx’d
    John A. 50kg, B. 72kg, C. 20 rx’d
    Karol A. 34kg, B. 50kg, C. 8 rx’d
    Marcia A. 28kg, B. 37kg, C. 21 rx’d

    SPORT
    Delani A. 35 x 3’s, 40kgx2’s, + 6:51 30kg
    Jason A> 42kg, B. 42kg + 4:10 35kg
    Stephen A. 220lbs, 242lbs, 253lbs, 276lbs,x 2’s, B. 209lbs + 10:22 rx’d

    W. Performance
    Rachel A1. 35-36-37-38-39-40-40-41-42-42kg A2. 30-31-32-33-33-34-34-34-35-35kg, B1. 12@25kg, 12@ 30kg, 12@ 32kg B2. 24@25lb db’s

  2. rhys says:

    I do not even know how I ended up here, but I thought this post was great. I don’t know who you are but certainly you are going to a famous blogger if you aren’t already 😉 Cheers!

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