August 9, 2013

Tonight

CHARITY, TERI, BRYAN AND SARAH MAE AT THE 2013 GAMES.

STRENGTH:

Fitness

Front Squat: 3, 3, 3, 3, 3

Performance

Front Squats: 5 sets of 3 reps at 80%

Rest 2 minutes between sets

WOD:

Fitness

21-15-9

Power Cleans (135/95)

Burpees

Performance

21-15-9

Power Cleans (155/115)

Barbell Facing Burpees

PERFORMANCE SUPPLEMENTAL TRAINING:

Clean Pulls:

2 sets of 3 reps at 90% of 1RM Clean

3 sets of 3 reps at 95%

Three sets of max rep:

Chest to Bar Pull-Ups*

Rest 2-3 minutes between efforts

*If your hands are too torn up from this week, substitute with 3 max effort front weighted plank holds (35/25).  Be sure the weight is resting on your hips not shoulders.

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806