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