February 5 2016

 Class at 9am and 5pm Today

Week 1 weigh ins can be done as early as today and must be in by Monday at 7PM
Good Luck!

Strength:

12 Mins to establish a 1 Rep Max in the following complex:

1 Strict Press + 1 Push Press + 1 Jerk

This can be taken from the floor or a rack and push jerked or split jerked, athletes choice...

Conditioning:

5 Rounds each for time of:

20 Pullups

30 Pushups

40 Situps

50 Airsquats

Rest exactly 3 minutes between rounds

Side Note: 

The medball below is smothered in chalk and was put away as you see it, being that we have kids as young as 5 years old practicing at the club you would probably assume that one of them must have done something like this.  Nope, it was "someone" from the ADULT strength and conditioning classes. I don't want to shame you by calling you out directly on here but I'm surprised I have to explain that nobody is going to want to use this $100 piece of equipment until it is cleaned again.   The fact that you would ever need to use this much chalk to throw a ball against a wall is beyond me but maybe you know some secret to fantastic wallball performance that I don't so I'll let that go.  Either way, there are always disinfectant wipes at the club that everyone should be using before putting anything away that has been covered in sweat, chalk, blood, or virus.  This is the same for wiping benches down or cleaning up handprints off the floor.  Take care of the stuff we use, not only because it all costs money but because it's gross.  Don't worry Priyanka, (oops)  The ball is still just as you left it and you can wipe it down when you come in tonight...See you then...