17 Apr 2015
FIRE IT UP
Great week of training everyone! Tuesday produced a great amount of PR Bell moments with the Push Press, it even generated a PR Train/Congo Line at the 5:3o pm class! I even got Keith C to participate. Boom! Fire It Up! Fire It Up!
Omri returned from Israel last evening and proceeded to TRIPLE PR in some lifts. He was satisfied and went home to bask in all of his glory.
Let’s keep the PR’s coming today with the front squat. See you in the gym.
Monday is Patriots Day and Marathon Monday. It is a wonderful day and logistically it can be a nightmare to navigate around Boston.
This year we will be open for the morning classes: 6 & 7 AM and then closing for the middle of the day. We will reopen for ONE class in the evenings 5:30pm.
Please mark your calendars.
Conditioning: Team Relay Event
Reps of 9-6-3 for time
Strict handstand push ups
Hang power clean, 160/110
ABS: 200 reps
Strength: Back Squat
4×8 Straight Sets
ABS: 100 reps All hanging
Conditioning: Complete for time
Conditioning: 3 rounds for time
15 Front rack lunges, 115/75
A. Ring Dips – 3 x max reps
B. Flex Arm Hang – 3 x max time, rest as needed
A. Bench Press – 4×8 Straight sets
B. Band Pull Aparts – 4×24 reps
Conditioning: 600m Sandbag repeats
3 rounds with 2 minutes rest between
Strength: Clean 2RM
Conditioning: Reps of 21-15-9 of
Hang squat clean, 95/65
14 Apr 2015
They didn’t what it good. They wanted it Wednesday.
~ Robert Heinlein
A. Turkish Get-up – 3 each arm x 6 sets
B. Push-ups (submax effort) x 6 sets at a 2121 tempo
Power/Endurance: EMOM 10
Snatches are full squats and add weight as you are able