Monday, November 20, 2017

  American Masters Weightlifting Champion

American Masters Weightlifting Champion

Holiday Hours: 8:00 am and 9:30 am Classes only on Thursday, Thanksgiving Day.
Friday we'll be open at 6 am, 7 am, 9:30 am and Noon classes (No PM classes at 4, 5 & 6).

Every 90-120 seconds with small increases do:
 Back Squat 2-2-2-2-2... (last rep paused on all sets for 3 seconds), then

For time (17 min cap):
Rx
 50 Double Unders
  15 Power Cleans (pick load)
   50 Double Unders
    10 Power Cleans (same load)
     50 Double Unders
      5 Power Cleans

 Rx+
  100 Double Unders
   15 Cleans (135/93)
    100 Double Unders
     10 Cleans (185/133)
      100 Double Unders
       5 Cleans (225/153)

For Rx+/- use 135/165/185 for men & 83/103/113 for ladies (DU's stay the same as Rx+).

Extra: DB Bench Press & Pullovers 10-10-10... + Climbing board