Friday, 9/15/17

Weightlifting Deadlift (@70%x3,80%x3,90%x3or more) (15min) Clean complex: CE+Low hang clean (@(65%+5#)x1x4) Floor to Power Position: 3 second concentric. Lower from Power Position: 3 second eccentric to mid shin. Then a Low Hang Clean. (15min) 4rounds of 1 5# heavier than Thursday 9/7/17. If you missed the class, do 65% (of C&J) Metcon Metcon (AMRAP –Continue reading “Friday, 9/15/17”

Monday, 9/11/17

Gymnastics Metcon (No Measure) Muscle up progression Work on – Ring/Bar Muscle up – MUT – Pull-ups(kipping/butterfly) (15min) Metcon Jason (Time) 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations inContinue reading “Monday, 9/11/17”

Thursday, 9/7/17

Weightlifting Deadlift (@65%x5,75%x5,85%x5or more) (15min) From TM Clean complex: CE+Low hang clean (@65%(of C&J 1RM)x1x4) Floor to Power Position: 3 second concentric. Lower from Power Position: 3 second eccentric to mid shin. Then a Low Hang Clean. (15min) Metcon Metcon (Time) For time, 5-8-13 Reps of 6″ Deficit Handstand push-ups Deadlift 275/195 (14min) If yourContinue reading “Thursday, 9/7/17”