Monday, June 20, 2016

Summer #Swolstice Today (Winter for our Aussie members)


We're having a potluck after the 5:30 class today. Randy will have a pork shoulder on the smoker, and we'll have the table set. Bring something to drink - and probably something extra to eat because those pork shoulders don't last long around weightlifters. (By the way, the new BSSC motto is Corpulentiores Fortior Tardior, so eat up.)



Workout

press 3x5

then

3 rounds with full recovery
7 reps KB complex left arm (clean, front squat, clean, jerk, snatch)
7 reps KB complex right arm (clean, front squat, clean, jerk, snatch)
sprint to the red door to the left of the laundromat and back
7 burpees



Endurance Option

accumulate 15 presses at 5 RM

then/or

3 rounds non-stop below AeroMAX
7 reps KB complex left arm (clean, front squat, clean, jerk, snatch)
7 reps KB complex right arm (clean, front squat, clean, jerk, snatch)
jog to the red door the red door to the left of the laundromat and back
7 burpees



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