Classic

Monday Apr 16 2018


ATTENTION:
The gym will be having a late start this morning 
 to give our plow truck drivers and coaches a chance to clear snow in the morning so it’s safe(er) for everyone. 
The first class will be 9:15am. Drive slow. Drive safe. 
Spread the word to as many other members to make sure everyone gets the message to plan accordingly. 
Thank you!
1.) Classic
27-21-15-9-3
Dumbbell Hang Power Clean 50/30lb
Lateral Burpees over Dumbbells 
2.) Every 2 minutes for 8 minutes 3 Front Squat @ approx 85%
*3.) 5 rounds
10 Strict Handstand Push-ups 
15/12 cal Assault Bike
25 Wallballs 25/16lb
*4.) 1 Power Clean & Jerk EMOM for 12 minutes @ approx 85%
*5.) EMOM for 10 minutes
5 Right Arm Dumbbell Overhead Lunge 50/35lb
5 Knees to Elbow
5 Left Arm Dumbbell Overhead Lunge 50/35lb
*6.) 5 rounds
12 GHD Sit-ups 
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push Press 60/40lb
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9:32? 165 fs
Pc&j emom@125.
Fs at 85#, power clean and jerk emom at 85#, lunge emom done, ghd/banded twists/single arm pp done
185# FS, 5 rds of stuff 14# ball 17:32
10:00 rx
135# FS, C&J emom @ 125#
Step up and down burpees. SP 85 + 10 air squats for emom. Wallball emom. GHD and pull-up stuff. Thank goodness the gym was open today. (Longest 3 Days snowed in everrrrrrr)
145# FS
11:45, 20# DB
115# FS (80%)
9:59 rx
245 fs
11:52 at 35#
245# FS
305lb front squats PC&J EMOM at 235lbs
9:13 20#
85# FS ... it felt amazing to finally get out of the house!!
At home.
155# fs; all the crossover symmetry
FS 180#, EC C&J 135#
10:39 RX
155# FS
8:39 RX **
Stepped over at times - didn’t want to piss off the knees with volume jumping. Little core EC w my guy Jim!
I finished on time!
Not proud; pizza and ice cream was good though; FS @225, tried 245 once got it twice. C&J @185
Approx 11min 25# db, fs 120#. Approx 25. Hspu, 12#wb. 115 cleans.
UB except for 11-10 on the 21 DB power cleans / 265# 4x3 front squat / Attempted *4.) but my hamstrings were too sore from the 5x5 HBBS on Saturday / Strict HSPU: 10,9,6,5,5 / 3 rounds of 5 wide-grip pull-ups, 5 regular grip pull-ups, and 5 chin-ups
8:17 (30#)
150# fs
8:11, 165# FS
PC&J EMOM at 160. EC #5 done
**#20/I hoppeed a little. FS:#95 (no box😄) Knee Therapy/Shldr Therapy & XOSym.
DL instead of cleans. 155# crossed arms FS. Ab EC with Derek
FS @ 175#
275#