We will be collecting items for Trent and his family (as well as others affected by the fires) this week. Trents family is now in need of Lowes/Home Depot gift cards to help with the rebuild. We will keep you all posted if any other specific items are needed. Thanks to all those that donated money as well as goods at the gym. #togetherwearestronger
Below is the gofundme link for Trent and his family if you’d just like to donate to that as well.
On the 0:00… 10 Reps @ 67% of Back Squat
On the 2:00… 8 Reps @ 72% of Back Squat
On the 4:00… 6 Reps @ 77% of Back Squat
On the 6:00… 4 Reps @ 82% of Back Squat
On the 8:00… 2 Reps @ 87% of Back Squat
*BeachFit will do:
10/8 Cal Bike
14 KB Swings
10/8 Cal Bike
14 KB Goblet Squat
Alternating “On the Minute” x 10 (5 Rounds):
Even Minutes – 22-20-18-16-14 DB Snatches
Odd Minutes – Max Burpee Box Jump Overs
Rx Dumbbell – 50/35
Rx Box – 24″/20″
On the 1:30 x 5 Sets:
1 Tempo Overhead Squat
1 Overhead Squat
On the first repetition, our tempo:
5 full seconds to move from our standing position to the bottom of our squat.
2 full second pause in the bottom.
5 full seconds to stand.
On the second overhead squat, there is no tempo.
3 Complexes @ 50%
2 Complexes @ 55%
#Additional Oly -Snatch
On the 3:00 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
In full, this set is a total of (6) repetitions. The first three are received in the power position, and the second three are received in the squat position. In each 3-Position Snatch, we complete these repetitions “top-down”. To write out all six repetitions:
Rep #1 – High Hang Power Snatch (pockets)
Rep #2 – Hang Power Snatch (knee-level)
Rep #3 – Power Snatch (floor)
Rep #4 – High Hang Squat Snatch (pockets)
Rep #5 – Hang Squat Snatch (knee-level)
Rep #6 – Squat Snatch (floor)
Set 1 at 45%
Set 2 at 50%
Set 3-5 at 55%