December 30, 2013

Michael showing his excitement at receiving his Commitment Club T-shirt.

Remember:  Make Commitment Club three consecutive months and receive a free T-shirt.

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NEW YEARS WEEK SCHEDULE:

Monday:  Full Schedule

Tuesday:  6am, 8am, 10am, 3pm,

Wednesday:  Closed

Thursday:  Full Schedule

Friday:   Full Schedule

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 STRENGTH:

EMOM 10 min:

Power Clean/Front Squat/Jerk

Fitness: 155/105

Performance: 185/135

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WOD:

AMRAP 7 minutes:

7 KB Swings

7 Goblet Squats

7 KB Lunges (KB held in Front Squat position)

Weight: 53/35

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Supplemental Performance Training:

Time Trial:

800m run, max effort

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Bent Over DB Rows

4x 8-10 reps per arm

DON’T go heavy.

Keep form: no bouncing, keep back set, bent over, bring db to shoulder and pinch shoulder blades.

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Static GHD Sit-Up Hold

Accumulate 3 minutes

Holding body parallel to ground, face up.