05.22.2017

18451619_1396977080348287_7039673982402435993_o Shout out to WWE Superstars Becky, Charlotte, and Natalya for dropping in last week while they were in town. It was great meeting you! ANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Pull-ups 7 x Hollow Rocks 10 x Medicine Ball Cleans (20/14) III. Mobility Impact/Focus: Front Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats. Front Squat 1-1-1-1 (95% 1RM) Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017. Post loads to comments. "Tier" For time 12 x Power Cleans (165/115) 20 x Pistols (alternating) 9 x Power Cleans (185/125) 16 x Pistols (alternating) 6 x Power Cleans (205/135) 12 x Pistols (alternating) Post times to comments.
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2 Responses to 05.22.2017

  1. Katelyn says:

    Front Squat: 140×1

    Tier: 11:56 (green banded pistols and 65/75/95# for power cleans)

  2. Abby says:

    Front Squat: 195#

    “Tier”: 10:14 Rx’d

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