Friday, October 21, 2016

Weightlifting Team competes this weekend in Denver


This summer we've had a very quiet slow growth of the weightlifting team.  It happened so slowly, I didn't notice it until I realized that for a while now, Randy has had a full house just about every night. We have eight lifters heading to Denver this weekend for FRCF's Fall Weightlifting Meet.  Here's the heat list if you're heading down that way to cheer the folks on.

If you're not heading to Denver and are looking for a great workout, we're doing the one hour long cycle challenge. We start at noon, be here a bit early to get warmed up. Visitors, show up at 11:30 so we can get you all set up before the lifting starts.



Workout

squat 3x5
5 heavy swings between sets

then

10 rounds
every 2:00
1 heavy squat
1 lap heavy suitcase carry left
1 lap heavy suitcase carry right 



Endurance Option

accumulate 15 squats at 5RM
5 heavy swings between sets

then/or

10 rounds
every 2:00
3 light squats
1 lap heavy suitcase carry left
1 lap heavy suitcase carry right



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