ANNOUNCEMENTS


Wednesday, July 30, 2014

30 July Combined Clas (Obj: Strength & Power)



Barbell Squat
- see above

Weighted Pullup
·          Same as above

Barbell Military Press
·          Same as above.

15 min
·          SB Clean X 5
·          SB Zercher Squat X 5
·          SB Crossover Pushups X 5
·          SB Bent Rows X 5

Monday, July 28, 2014

28 July Combined Core (Obj: Strength)



Back Squat
o    60% of 1RM X5 plus*
o    90% of previous weight X5

Weighted Pullup
·          Same as above
Barbell Military press
·          Same as above.

*plus additional weight. Following the Power to the People protocol – most people will add 10# to each workout for squats. Possibly 5# for the pull-ups & press. If you reach your max and are no longer to do all 5 reps at the same weight- drop back down to a weight just above your original 60% and start back up. 



15 min - Partners
·          Fireman's Carry 100m 
-         Decksquat to Sprawl10

A carries B. Both do decksquats/sprawls. B carries A. Etc.