October 14 2015

We will be taking a different approach tomorrow with the fitness technique work. I am going to pick a member to lead the technique work and I will assist that person in coaching the technique work. So hopefully it will be your lucky day. Cheers!!!

Fitness:

Lifting Technique
Deadlift
PC
Clean
+
5 sets
Shuttle Sprint (Length of parking lot) down and back
24 Jumping lunges
1 Sled Push AFAP

Competition:

A. Clean & Jerks 40% x 3, 50% x 3,65% x 3, 75% x 2,80% x 1
B. Front Squat 3RM all paused for 1 sec
C. Goodmornings 5 reps x 3 sets
+
Females
4 sets
10 Face Pulls
10 Bent Over Row with fat bar
12 SA DB Bicep Curls (12 per arm)

Males
4 sets
2-3 MU + 3 dips
OH Yoke walk 100′