***Reminder*** this Saturday will be our second annual In Gym Winter Throwdown, sign up will be closed this Wednesday. We are not charging anything for this competition, but have come across an opportunity to help out some family friends that are going through some hard times. I know that any donation will help. To donate (click here).
If your competing or judging on Saturday the doors will open at 8am. Athlete briefing will be at 8:15. Judges brief will be right after the athletes. Competition Starts at 9am. Look forward to watching all of you compete and have some fun.
Don’t forget our 12 week Transformation Challenge starts next Monday. (click here) for more information and to get registered. You will have an opportunity to win some cool stuff. Don’t miss out. Rumor is a pair of the new Nike MetCon’s will be one of the prizes in the drawing.
2X30 table top stretch
2X30 couch stretch
2X10 PVC pass throughs
15 min to build up to a heavy front squat
3 min max heavy power snatches
Rest 1 min
3 min max push jerk
Rest 1 min
3 min max power clean
****the goal for this workout is to hit consistent sets. For example
My max snatch is 235- I would probably use around 165 and try and hit sets of 3 each time for each lift.
If you are competing this weekend complete the following
2k row &75% effort
5 wall balls
10 push ups
Your goal should be to loosen up and move. You will have a big day on Saturday.