Friday, February 12, 2016

February 12 2016



 Class at 9AM and 5PM today
Week 2 weigh ins can be done as early as today and must be in by 7pm Monday - Get with a coach and get your weight recorded  - Last week everybody lost weight, hopefully things keep up for week 2..
Strength:

On The minute for 10 Minutes

Odd: 5 Barbell Row + 5 Burpees over the bar  
Even: 20 Situps

*Use about 20-30Lbs less than your 5 rep max for all barbell row sets

Conditioning:
For Time:

22 Push Press 155/105*
44 Knees to Elbows
16 Push Press
32 Knees To Elbows
10 Push Press
20 Knees To Elbows

* Take the barbell from the floor and try to stick with push presses here not push jerks - 155/105 is maximum weight I want you to use on this but if you are scaling I do want you to go heavier than you think you should - As always it is not necessary to go so light that this can be done unbroken but shouldn't be so heavy that you are resorting to singles..... I am having visions of a lot of men using 115-135 and women using 75-95.... Make it suck...  The knees to elbows should be done as honestly as possible and with the true intent of contacting your knee to your elbow, for the sake of variance do these with an underhand grip today and make it happen...

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