Monday, September 15, 2014

Congratulations to Heather and Chelsea (1st & 3rd Scaled Division) and Justin and Nate (1st & 2nd Scaled Division). Also a big shout out to Korey, Danielle and Mike S. for giving everything they had.  Very proud of you guys and gals for stepping up to the plate and testing yourselves.!!!!


Also don't forget to congratulate Albert on passing his Personal Trainer's test on Friday.  Way to go Albert!!!!

Arm/Leg Swings
250m Row
2x10 of:
Shoulder Dislocates
Good Mornings
DB Press

MOD (15:00 CAP)
Strength
Strict Press
3-3-3-3-3 across (all sets at the same weight, rest as needed to go as heavy as possible)
Drive from the heels, solid core, no hyperextension of the back

5 RFT:
7 Dead Lifts 225/153#
30 Air Squats
7 HSPU
Rx+ = 275/183#

Extra Work
10:00 Moderate Row

Jerk Complex = 1 Push Jerk + 1 Split Jerk (Heavy)


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