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Monday, 8-26-2013

25
Aug

Monday, 8-26-2013

OUR BOOTCAMP PROGRAM STARTS TODAY!!  Two classes will be held per day on Mondays, Wednesdays, and Fridays from 9:30-10:30am & 6:30-7:30pm.  Please see our Boot Camp page and Schedule/Rates page for more details.   THIS FIRST WEEK IS FREE FOR ALL BOOTCAMP CLASSES!!!  Come try us out!!!
 
WOD
Back Squat program – week 2 Day 1 of the 6-week Smolov Microcycle.  I promise that all of you will have fantastic looking backsides after these 5-6 weeks.  And in the words of Rob Seel, “Your seams will be working overtime” haha!
1×4 at 60%
1×4 at 70%
1×4 at 80%
1×3 at 90%
2×4 at 90%
Then…
For time:
65 Reps of Shoulder to Overhead 95/65
**Every minute until completed (including first minute), perform 10 Lateral Barbell jumps (over & back = 1 rep)
 
Olympic Lifting
Back Squat – 60%x3, 70%x3, 80%x3, 85%x2, 75% x 3 x 3
Snatch Pull + Snatch – 60% x (3+1), 70% x (3+1), 80% x (3+1) x 3
Clean + FS + Jerk – 60% x (1+3+1), 70% x (1+3+1), 75% x (1+3+1) x 5
Snatch DL on Riser – 90% x 4 x 4
Power Snatch + Snatch & Push Press – 60% x (3+3), 65% x (3+3), 70% x (2+3) x 3 (% of full)
Press – 4 x 5
 
BootCamp
9:30am & 6:30pm – Come in to see what you will be conquering today!!
 
Congrats to Chad and Rhonda who had their little man, Keegan, last Friday!!!!

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