Wednesday, April 5, 2017

Last chance to register for the Weightlifting camp on Saturday


I'm going to order the BBQ soon so I need a count for the camp this weekend. Don't procrastinate getting signed up.

Just to be clear - we'll start at 9:00AM at the gym (I was asked where it would be, I just assumed everyone would know it was at the gym).  We'll bring in a gluten-free BBQ lunch.

Sign up here



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

squat 5-3-3-3x3

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

take the rest of the hour to complete
5-5-5-5-5 strict press
3-3-3-3-3 push press
1-1-1-1-1 jerk
start light
add weight to the bar every set



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