10.31.16

HAPPY HALLOWEEN! We are on a normal schedule!

ANNOUNCEMENT: 11am Class on Sunday is cancelled going forward. It will now be an open gym time. Thanks!

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
30 arm circles

Group warm-up
:40 box shouder stretch
10 sidelying arm windmills
10 plank shoulder taps
10 PVC shoulder raises (on the floor)
20 tricep push-downs with band
:30 hollow hold

A.Strength
Part 1: Push press
5 x 2 @ 80-85%
-rest 2 minutes between sets-
Part 2: Strict press
3 x 5 @ 70-75%

B.Conditioning
5 rounds for time
200m run (or row..it's cold brrr)
8 power cleans 135/95
4 shoulder to overhead 135/95