kettle bell

Fun Friday

The calm before the storm.

15 minute AMRAP
15 overhead squats 95/65
30 lateral jumps over the barbell
45 sit ups

See you Sunday at the Park at 10am, and Monday at the gym at 9am.

kettle bell

Big Thursday

Get a new rep max power snatch.

At 5:30 we saw new PR’s everywhere. Some people had more than one in the same session. This is a clear focus on the mechanics of good Olympic lifting. Great job paying attention and getting stronger.

Then:
12 minute AMRAP
25 double unders
20 American KB swings
15 toes to bar

If you didn’t go hard today, why? Are you tired, did you not like the workout? No excuses. The only easy day was yesterday.

kettle bell

Holiday schedule

Don’t forget that Monday is a holiday.

Here is when we are going to play.

Sunday, our workout will be at the Park as usual at 10am. Don’t miss it. If you haven’t been to the Park yet this season, get there as we have been having a blast outside.

Monday, Memorial Day, we will be a the gym at 9am for our only workout of the day. You don’t want to miss this. Time is not so rushed, comraderie is high, and the workout will be fun. Be there.

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Tuesday

Another fun week is ahead, especially in light of the holiday weekend approaching. Make sure you buckle down and focus on your goals.

Deadlift, 3×5 a7 70% of one rep max
5 strict pull ups and then immediately do as many kipping pull ups as possible

Then:
6 pistols
6 handstand push ups
6 burpee box jumps
8/8/8
12/12/12

If you didn’t get enough, work a weakness.