Hypoxia Gym

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!

Again? Yep, again. You can never have a snatch that is too good.

Power snatch plus snatch, 65% to 70%, rest one minute between sets
2×1, 2×1

Power clean and push jerk, 75%
5×1, rest one minute between sets

Then:
One set of max reps strict pull ups, immediately run 800m for time.

Get it!

We are entering a phase of training where we are working on strength and power. Make sure you take the time to get a good warm up, get mobile and organized so you get ready to bust a move and crush it.

5×3 Snatch at 65%. If your form allows, move to 70%, and even 75%. Rest one minute between sets

Then:
21-15-9
Handstand push ups
Box jumps 24/20

Kipping handstand push ups are allowed. Many of you have not tried this, but it sure was fun to learn a new skill. Rock on!

Thank you, Faith, for all of this luscious fun-ness.

10 Overhead squats 135/95
15 Box jumps
15 Spiderman push ups
15 Toes to bar

15 Overhead squats 115/85
15 Box jumps
15 Spiderman push ups
15 Toes to bar

20 Overhead squats 75/55
15 Box jumps
15 Spiderman push ups
15 Toes to bar

25 Overhead squats 65/45
15 Box jumps
15 Spiderman push ups
15 Toes to bar

While this was fun, it definitely left a mark on legs and shoulders.

High bar back squat

1×5 at 65%

1×5 at 70%

1×5 at 75%

Then 4 rounds of

8  dead lifts 225/315

20 hand release push ups

12 chest to bar pull ups

 We will be in the gym on Sunday at 9:00 since it is rumored to have yucky weather for us.  We will move to the park when the weather looks better, hopefully next week!