Strict Press: 5-5-5-  (75-80% of 1RM)   Then…   “Discombobulated Helen”   200m Run   18 C2B pullups   31 Kb Swings, 53/35   800m Run   31 Kb Swings, 53/35   18 C2B Pullups   200m Run       Chest 2  Bar  Read more

EMOM 7 Minutes 2 Snatch Pulls with Shrug and Hold 1 Snatch (any way) Then…. Tuesday the 27th AMRAP 16 Minutes 27 Ring Dips 27 Power Snatch 135/93 27 Burpee to Target 27 OHS Sheldon is really working his bro pump from bench press day  Read more

              Congratulations to all the girls who competed at USA Weight Lifting Youth Nationals! Seated Box Jump Work up to a max height then drop down a few inches and repeat for 5 sets of 3 reps Then: EMOM x 15mins 1st – 12 Alternating Pistols (scale to DB step Ups) 2nd – Max Effort Strict Pull ups in 20 secs 3rd – 20-30sec L-sit (scale to tuck L-sit)    Read more

There will be no Olympic Lift class.  Ryan is at Youth Nationals 9-11am Open Gym 11 am – Endurance 4 Rounds 800m Run 25 Wall Balls 25 Sit Ups with Wall Ball 200m Run with Wall BallRead more

Back Squat   3-3-3   Then   21 Pull-ups 21 KettleBell Swing (53/35) 30 KettleBell Walking lunge (53/35) 18 Pull-ups 18 KettleBell Swing 30 KettleBell Walking lunge 15 Pull-ups 15 KettleBell Swing 30 KettleBell Walking lunge 12 Pull-ups 12 KettleBell Swing 30 KettleBell Walking lunge 9 Pull-ups 9 KettleBell Swing 30 KettleBell Walking lunge 6 Pull-ups 6 KettleBell Swing   Post Loads and Times to Zen and Comments:  Read more