Workouts - Week 6

Please commit to the days and times you want to attend this week by posting to the comments.

Monday (6:30am and 6pm)

• Front squats: 3 sets of 5 reps
• Ring dips/pull-ups/muscle-ups

Wednesday (6:30am and 6pm)

- OH squat: 5-6 sets of 3 reps, increase weight each set
- AMRAP in 12 min of: 12 KB shp, 8 KB swings (1 or 2 arm), 2 Turkish get-ups (1 each side)

• Brian S.: 4+ rounds, 35lbs. KB
  
• Gary S.: 5+ rounds, 25lbs. KB
  
• John D.: 7 rounds, 35 lbs. KB
  
• Telly L.: 6+ rounds, 45 lbs. KB, 1-arm swings
  

Saturday (8am and 9am)

• Clean and Jerk: 6 sets of 1-3 reps, increase weight each set
  
• Bench Press: 3 sets of 5 reps
  

Workouts - Week 5

Please commit to the days and times you want to attend this week by posting to the comments.

Monday (6:30am and 6pm)
- Clean and Jerk: 6 sets of 3 reps; increase weight each set.
- Workout: TBD

Wednesday (6:30am and 6pm)

• Deadlift: 5 sets of 1 rep
• Bench Press: 3 sets of 5 reps

Saturday: NO WORKOUTS THIS WEEK

Due to the Summer Shade 5K event, we will not have weight lifting workouts this week. We will, however have workouts available Saturday, 4 Sep, and Tuesday, 7 Sep.

Workouts - Week 4

Please commit to the days and times you want to attend this week by posting to the comments.

Monday (6:30am and 6pm)
- Deadlift: 6 sets of 1 rep; increase weight each set.
- Workout: 3 rounds for time of: 10 deadlifts at 60-80% of 1RM, 25 double-unders

• John D. - 7:50 (195 lbs. DL)
• Jill G. - 6:57 (95 lbs. DL)
• Raj - 11:22 (225 lbs. DL, sub 50 singles + 25 box jumps on 24" box)
• Drew - 14:55 (225 lbs. DL, sub 50 singles + 25 box jumps on 24" box)

Wednesday (6:30am and 6pm)

• Press: 1 rep x 5 sets, increase weight each set
• Push-press: 3 reps x 5 sets
• Push jerk: 5 reps x 5 sets
  
• Split jerk: 5 reps x 5 sets
  

Saturday (8am and 9am)

• Back squat: 75-80% 1RM x 20 reps
  
• Power cleans: 1 rep x 6 sets, increase weight each set
  

Workouts - Week 3

Please commit to the days and times you want to attend this week by posting to the comments.

Monday (6:30am and 6pm)
- OH squat: 6 sets of 3 reps; increase weight each set.
- Workout: 21/15/9 of 75lbs. thrusters and pull-ups

• John D. - 12:46
• Raj - 10:21; jumping pull-ups
• Richard - 9:14; jumping pull-ups

Wednesday (6:30am and 6pm)

• Clean and Jerk

Saturday (8am and 9am)

• Bench Press
• Front Squat