Tuesday 6/6/17

Tuesday 6/6/17

Level UP – Congratulations to our newest Level 2 & 1’s: Chase, Alex & Justin!!

Introducing John Moulton – You’ve probably seen John around the gym. (He’s pictured above with the Level Testers.) He is taking over for Kiki as the gym administrator and is currently in teacher training. He’ll be teaching the next New You Challenge along with Anna and Laura. Please be sure to say hi and introduce yourself when you see him.

Powerlifting WorkshopSave the date: June 17th. This 3 hours in-depth workshop is for ALL Levels. Every member stands to benefit from attending. If you’re brand new to the bar, you should attend. If you’ve been doing this awhile, it’s time to have a new set eyes dial in your positioning and patterns. You’ll spend an hour per lift working on technique. PrettyStrong Powerlifting will be in the house to give you one-on-one coaching to maximize your potential in the squat, bench & deadlift. If you are planning to participate in the Liftoff, we highly recommend you attend this workshop. Every member should make plans to attend. Details TBA.

Warmup
Speed Ladder
Hip Mobility
10 Downdog Pushups


Lift

15 Minutes

All Levels
Clean Progression

L2-4 Power Clean Practice with light weight
L0/1 – PVC Clean Progression, then turkish getups

Conditioning

“Black Lotus”
25 Minute Limit

Levels 3/4
As fast as possible.
Increase weight on Cleans every round.

100 Double Unders
6 Pull-ups
15 Power Cleans
75 Double Unders
9 Pull-ups
12 Power Cleans
50 Double Unders
12 Pull-ups
9 Power Cleans
25 Double Unders
15 Pull-ups
6 Power Cleans

L4 – chest to bar, 95/65, 135/85, 155/105, 185/125
L3 -chin over bar, 95/65, 115/75, 135/85, 155/95

Level 2
5 rounds AFAP
125 Single Unders
10 Pull-ups
10 Sandbag Cleans

Level 0/1
5 rounds AFAP
10 Double Kettlebell Cleans
15 Ring Rows
125 Single Unders