January 8, 2013

Coach Derek putting in extra work between coaching classes.

This is a pic of his #400 back squat PR from October.

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NEW GYM SCHEDULE STARTING MONDAY:

SUNDAY OPEN GYM HOURS CHANGED to Noon to 3pm

FRIDAY NIGHT CLASSES HAVE CHANGED to 3pm, 4pm (open gym), 5pm and 6pm

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SPECIALTY CLASSES ADDED

Wednesday 4pm: Skills Class with Coach Eamon

This will be about efficiancy of movement.  Each week will focus on a new movement.  6 person Max.

Friday 4pm: Olympic Lifting Class with Coach Eric (STARTS FEBRUARY)

Check Zen Planner for further details.

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STRENGTH:

Back Squats

4@ 70%

3@ 75%

2@ 80%

4@ 75%

3@ 80%

2@ 85%

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WOD:

AMRAP 10 minutes

8 Burpees

8 Toes-2-bar

8 Shoulder-2-OH (95/65)

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Supplemental Performance Training:

KB Pause Swings

Four sets x 10 reps

*Pause at the top of the swing for a 2 count.

In order to obtain this you must lock out elbows and have the KB perfectly vertical.

We must obtain this position for competition.

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Not for time:

30 Pistols

30 GHD

30 Pistols

30 GHD