February 3, 2014
MICHAEL
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NEW CLASSES AND SPECIAL EVENTS THIS WEEK:
Tuesday, February 4th at 7pm: Nutrition 101 Clinic:
- Come learn the secrets to eatng for health and weight loss from Coach Nyra
Wednesday, February 5th at 4pm: Movement & Technique Class with Coach Eamon
Friday, February 7th at 4pm: Olympic Weightlifting Class with Coach Eric
Saturday, February 8th at 9am: Renegade Team Competition Training
- This is NOT open to our general membership. This training session is extremly advanced and for Renegade Barbell Club members training for the Regionals only.
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FEBRUARY’S FULL CALENDAR:
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STRENGTH:
Front Squats
5@ 75%
3@ 85%
1@ 95%
2@ 90%
2@ 90%
2@ 90%
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WOD:
AMRAP 12 Minutes
5 Power Cleans (145/100)
10 Pull-ups (Performance: C2B)
15 Wallballs
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Supplemental Performance Training:
Snatch Balance + OH Squat
7 sets, build to a HEAVY
*Focus on speed under the bar, not weight.
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For time:
30 Bar Muscle-Ups
Run 2oom every time you drop off the bar. 15 minutes MAX
*Sub 50 C2B pull-ups if necessary