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Screen Shot 2016-04-18 at 9.52.33 PMANNOUNCEMENTS:

– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Power Clean Triples
Warm up as needed (3 sets x 5 reps each) before working up to a challenging triple for Power Clean.

Power Clean 3-3-3-3-3

Notes: Athletes should attempt to complete 3 x Touch N’ Go repetitions if possible; increase weight per set working no heavier than 85% of a recent 1RM. Work that hook grip, freaks.

Post loads to comments.

“Gap Junction”
5 Rounds for time of
Row 250m
10 x Pull-ups
15 x Ring Push-ups
20 x GHD Sit-ups

Notes: Scale GHD Sit-ups to Abmat Sit-ups for 2 x the rep load (40 total reps per round). Athletes need not be discouraged by scaling today in order to development core control and overall capacity in the Push-up; “MURPH” lingers on the horizon… let’s sweat more now so we cry less later.

Skill Development
I. CFNE Bulletproof Shoulders VIDEO DEMO HERE
II. Mobility, Foam Rolling, Myofascial Release… Get supple.
III. Spend 10-12 minutes working on various aspects of Handstand skill sets; Kicking up against the wall, shoulder taps, freestanding, press and straddle ups, walking on hands, etc.

Samy Daghir

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