January 17, 2013
There are times when we aren’t in the mood to focus on our weaknesses. Weaknesses will mentally and physically hold you back. Make time to work effort-based skills. Concentrate and apply yourself! The payoff is huge!
Personal Trainer Food and Advocare Tasting 6-8pm in The Gym Office!
Open Gym Times: 6am-4:30 pm
Competitor Class: 4:30-5:30 pm
Beginner’s Class: 5:00-6:00 am and 5:20-6:15 pm
RX: Rest/Open Gym
Gold: Rest/Open Gym
Silver: 5am or 5:20pm Beginners Class: Pull Ups, GHD’s, Rowing.
Endurance: Rest/Open Gym
Men’s S&C: Power Clean + Hang Clean and Jerk 5×2 @ 90%, 3×8 Bentover rows and Dumbell Shoulder complex. Then, 5 rounds for time of 20yd Sprint, 10 (5 each side) Barbell Bulgarian Squats (30/40). Take 30sec. rest Between rounds.
Competitor: Work Muscle ups (ring and bar). Snatch Face Off. As Many Rounds As Possible 2min Snatch @ 85%. Teams of 2 100 Pull Ups, 50 Overhead Squats (30/40), 100 Kettlebell Swings (35/55).