7/30/14

Announcements:

This Thursday’s Olympic Lifting class will run as regularly scheduled at 6:30PM. However, Saturday’s noon Olympic Lifting class is cancelled. For those of you in the Oly program, you may come in on Sunday during open gym from 10AM – 12PM to get in the programming for the missed day.

Strength:

A. Bench Press: 5 – 3 – 1+ (75% – 85% – 95%)
B. Weighted Pull Ups:  5 – 3 – 1+ (75% – 85% – 95%)

Conditioning:

3 Rounds:

  • 10 Strict Press (75% TM)
  • 15 Unbroken Wall Balls (20/14)**
  • 20 KBS (55/35)
  • 90 sec Rest

**5 Burpee penalty every time you drop the wall ball

Extra:

Seated DB External Rotation: 3×8

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