After week one we are sitting just inside the top 20! Tied at 19, with our sights set on moving into the top 15 next week. Week one was an interesting and new twist with two scored events. Come join us Thursday at 5pm to see what 15.2 will bring!
And don’t forget:
1. We will have a heat schedule on line. So Thursday night, immediately after the workout is announced we will edit the times and you should be able to select your heat by 6pm at the latest. There will be no physical sign up sheet in the gym. Only the on line version so please make sure you get in and get a time. If you don’t sign up for a heat, we can’t guarantee you a judge.
2. Saturday the 7th is our second Nutrition Seminar with Kevin Hall. Starts at 11am and once again will be packed with useful information to fuel better performances. Also, Chris and Erik will be making protein pancakes for you to sample so not coming really makes no sense at all…None.
Every 90 seconds for 12 minutes (8 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90
Immediately followed by…
3 Squat Cleans @ 80-85% of 1-RM
6 Squat Cleans @ 75-80%
9 Squat Cleans @ 70-75%
Use one barbell, change your own weights.
Row 1000 Meters
15/12 Muscle-Ups (30 pull-ups + 30 dips)
Row 750 Meters
12/9 Muscle-Ups(24 + 24)
Row 500 Meters
9/6 Muscle-Ups(18 + 18)
Row 250 Meters
6/3 Muscle-Ups(12 + 12)