10.08.12 Thursday

--STRONGER--
15 min. To find a 2RH Pause Front Squat with 3 sec. Pauses
(2RH means heavy but not maximal. Maintain perfect technique)

--BETTER--
10 Hang Cleans (135/95)
10 Pull-ups
8 Hang Cleans
8 Pull-ups
6 Hang Cleans
6 Pull-ups
4 Hang Cleans
4 Pull-ups
2 Hang Cleans
2 Pull-ups
(12 min. Cap)

Now that's a Front Squat!!!

10.07.12 Wednesday

--STRONGER--
5x5 @70% of your MOST RECENT 1RM HBBS

--BETTER--
10 min. AMRAP
10 Push Press (115/75)
15 Box Jumps (24"/20")
10 V-ups

Amber's pr!

11.06.12 Tuesday

--STRONGER--
15 min. Clean and Jerk Practice

--BETTER--
3 Rounds
10 Deadlifts (225/155)
15 Burpees

The legend!

11.05.12 Monday

--STRONGER--
15 min. Snatch Practice

--BETTER--
21 Toes to bar
21 Dynamic Push-ups
200m run
15 Toes to Bar
15 Dynamic Push-ups
200m run
9 Toes to bar
9 Dynamic Push-ups
200m Run

11.03.12 Saturday (no class)

No class today....be ready for some open gym time Sunday morning. Go out and support the coaches and athletes running the Great American Mud Run!

Abby pre-pr...

11.02.12 Friday

Yeah buddy!!!!! Everyone that has retested there HBBS has Pr'd! Lets just say this....the minimum number that I've seen is 25lbs!!! That's the minimum. If you missed out on this one don't worry there will be more. Don't miss the next one.

NOTEWORTHY:
-Paul PR's 355lb to 385lb HBBS
-Jessi PR's 175lb to 200lb HBBS
-Toka PR's 130lb to 160lb HBBS
-Abby PR's 165lb to 185lb HBBS
-Ben PR's 225lb to 250lb HBBS and as kipping pull-ups now!
-Christian PR's 290lb to 325lb HBBS
-Melissa Pr's 145lb to 155lb HBBS
-Coach Van 40lb HBBS Pr post surgery!
-Josh#2 PR's 290lb to 315lb HBBS

--BETTER--
"2 Parts"
1) Every 30sec til death complete 1 Front Squat (145/105)
* Bar remains in front rack the entire time until you can no longer squat
2) 8 min. To complete:
20 Snatch (135/95)
40 Lateral Hops

Awesome!!!

11.01.12 Thursday (HBBS RETEST)

Alright, alright....Halloween is over now let's get down to business. Today is the day we retest our HBBS. A couple people tested early. Lets just say the smallest pr that we have seen is 20lbs!!! Again that's the smallest. We now have a girl squatting 200lb and a guy getting really close to 400!!! Lets get down to business today people!


--STRONGER--
Establish 1RM Back Squat

--BETTER--
45 KBS buy in
12min. Amrap
4 HSPU
6 Pull-ups
12 V-Ups

This weeks schedule:
Monday-------closed (Tropical Storm)
Tuesday------4:30/5:30 (normal)
Wednesday --3:00/4:00 (Halloween)
Thursday -----4:30/5:30 (normal)
Friday---------5:30 (normal)
Saturday------closed (coaches training)

Coolest pumpkin ever!