January 8, 2013
Coach Derek putting in extra work between coaching classes.
This is a pic of his #400 back squat PR from October.
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
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.
AMRAP 10 minutes
8 Shoulder-2-OH (95/65)
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.
Not for time: