Hypoxia Gym

Elizabeth

21-15-9

Squat cleans 95/135
Ring dips

Good job to the morning peeps! Several ladies stepped up, somewhat reluctantly, to the Rx weight! Might as well do it Rx, right??? Now we just need to get you off those bands for the ring dips!

7 x 3 weighted pull ups

Then:
9 Snatch 120/85
50 double unders
7 Snatch
50 double unders
5 Snatch
50 double unders

Oly class
Snatch
2×1 at 80%
1 at 85%
1 at 90%

Clean and Jerk
2×1 at 80&
1 at 85%
1 at 90%

High bar back squat
]4×2 at 75%

A bit later this year than last, but Woo Hoo, anyway. We are back outside on Sunday’s.

With a partner:
88 Ball slams 12/20
Run 200
44 Wall jumps
Run 200
88 Weighted sit ups 15/25
One partner overhead carry 15/25, the other runs backwards 200
44 Burpees
Overhead/backward run 200
88 Sledgehammer hits on the tire.

Another fun week ahead. See you all there.

Finally. The weather is to be nice this weekend, so we are headed to the Park. Be there at the Park at 10am, Sunday morning. See you there.

But today:

Seven rounds for time:
15 Russian KB swings, 70/52
10 Wall ball, 20/14
5 Push press 95/65

Get your Outside on. Be at the Park Sunday morning.

You will notice some new faces around the gym. Welcome, Liz, we hope we can help you achieve all of your summer fun goals. Welcome to the gang. You will also see about 10 young guns who will be playing basketball for Ouray and Ridgway next year. We are adding horsepower and good looks (that’s right) to this bunch as we are improving the strength and conditioning of these guys who are making the commitment to themselves and their team mates to improve on their results from last year. We’re glad to be helping and thanks for stepping up and committing to improving.

Our longest serving young gun is Jacob Fedel. We want to add a word or two about Jacob. For those of you who don’t know what Jacob does and don’t remember way back when you were in high school, know that Jacob is committed. Jacob shows up at 5am for our special strength work and then returns for the regularly scheduled workout. In addition, he makes his way to our Olympic Lifting class. For all of you old guys, I ask you…would you have done this in high school? Jacob does. And then it’s off to open gym to shoot hoops. If you didn’t realize what is happening down at the gym, take a minute to notice Jacob and our other young guns who are committed to being better. Ever wish you had the gym when you were younger?

Great job to everyone who wants to be better.

Today:
5×3 Clean and Jerk 65% to 75% of 1 rm
Then:
21-15-9
Thrusters 95/65
Pull ups
Ring dips

Get some more!