Call Us: (303) 263-2997

Friday, 7-19-2013

18
Jul

Friday, 7-19-2013

Happy birthday to Adrian (yesterday)!  Sorry we missed it dude!  Bday WOD to come for Saturday.
 
Workout of the Day
Shoulder Press
Find your 3 rep max.
3-3-3-3
 
then
12min AMRAP
1 Power Clean 185/115
10 Double Unders
2 Power Cleans 185/115
20 Double Unders
3 Power Cleans 185/115
30 Double Unders
etc etc and get as far as you can in the 12min. Record your total number of Power Cleans.
**Scale accordingly. Use no more than 80% of your 1RM Clean
 
Olympic Lifting
Power Snatch
Snatch High Pull 75%x3x5
Snatch Push Press + OHS 5+1×5
 
Olympic Lifting – Advanced
Back Squat 1×4 1×4 1x4x2@80%
Snatch 1×4 1×4 1x3x3 @ 80%
Clean and Jerk 1×4+1 1×4+1 3+1×2 at 80%
RDL 5×5
Push Press 1×4 70%x3x3
 
https://mail-attachment.googleusercontent.com/attachment/u/0/?ui=2&ik=fc122483f0&view=att&th=13fbffa1b5925bc7&attid=0.2&disp=inline&safe=1&zw&saduie=AG9B_P9AcWpVaF-Ca_7BTnzb5sLd&sadet=1374192529471&sads=5hrFdI8p2A-8snsU0I8Lg6mQwAU
Bachman Auto is offering all Alpine members 10% off labor costs for any auto work!!  You definitely know this place – it is right on the corner of Ward and 50th Place (ie you run to their yellow posts for our 400m mark!).  Alpine is also host to one of Bachman’s owners & managers, Cliff P. Be sure to drop in and see them for any auto needs.  Thanks for the member hook-up, Cliff!!

Leave a Reply