Friday, March 24, 2017

Back to normal schedule next week


The gym just hasn't felt the same with Randy out of town these last few weeks. It's too bad he wasn't here to hear all of the weightlifters whining about their high-weight, high-volume cycle.

Starting Monday we'll be back on our normal schedule. Be sure to sign up when you're coming in now that we're not trying to cram everyone in between 4:00 and 7:00.

If you need a reminder, here's where you go to sign up for a time during the week




Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

clean pull 5-3-3-3x3

Accessory/Skill

2 windmills between strength sets

Group Workout

8 rounds
every 3:00
1 tall box jump
3 heavy clean and jerks



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