September 13th, 2016


September 13th, 2016

Terrific Tuesday!

I hope you all had a great Monday! Fitness, you guys made those back squats look easy! And competition, even though it was just the bar on the snatch technique, you all were able to feel the burn in your shoulders. I know deload weeks can be tough, because we want to leave the gym feeling like we did a lot of hard work. However, these basic movements we’re working on are the fundamentals that heavy weight movements are based on. Take these days seriously, and give it 100%!

*If a deload week is a new concept to you, or you’d like to know a little more about why¬†we do it, take a look at the below link.*

See you all tomorrow!


A. PC- Work to heavy triple in 15 min
**After pulling the bar from the floor and catching the bar in the rack position, sit in the power postion
for 2-3 sec.
**Heels should be in conatct with the ground when you are in the power position and bar in the front rack…
4 sets
Ring Row 8-10 @ 31×2 with palms facing the floor and elbow in line with the shoulder
Deadlift x 5 reps pause 3 sec right below the knee on the way up
KB FR Walking Lunge 5 per side
rest as needed


A1. Face Pull from half kneeling 4 x 12 @ 31×3
A2. Russian KBS 4 x 15
A3. Defranco Cuban Press 4 x 10
A4. Sled Push (Light and fast) 50/30
rest as needed b/n exercises and sets