11 23 15

Caption this (in the comments)

A1. Wide Grip Iso-Negs: 5×2 reps – if you can do this proficiently, widen grip or add weight.

A2. BS 3×10 sets across

B. 5 Rds: (0:20/0:10). Record total reps of each movement (4 scores).  Each rd includes 4 movements and lasts 2 min.

1-arm DB PP (L)

Burpees

1-arm DB PP (R)

F: Burpees, F: K-Pullups (any style: *hint* pick something you stink at)

C (P). With a running clock: (athlete chooses loads but must increase each interval.  Last interval should be <90% 1RM).  Track reps and weights.

0:00 – 1:00: Max Squat Cleans (135/95) ~ 55%

2:00 – 3:00: Max Squat Cleans (185/125) ~ 70%

4:00 – 5:00: Max Squat Cleans (205/145) ~ 85% (see photo below for proper facial mechanics)

C (F). FT [C7]: 25 DB “*Manmakers” (35/25)

Manmaker: Plank > Pushup > L arm row > R arm row > Stand > Hang Squat Clean Thruster

Operating Hours this week:

11/23 (MON) – 11/25 (WED): Normal Hours

11/26 (THURS) – CLOSED

11/27 (FRI) – 10AM, 11AM.  All other classes cancelled.

11/28 (SAT): Resume normal schedule