2017.05.14

Closed in observance of Mother’s Day.

Call your mom.

Olympic Weightlifting: canceled today

Open Gym: canceled today

Strength programming for the week of 5/15/17 – 5/20/17:

Monday 5/15/17

push press

    • 5-6×4-6 (10X2 tempo), one work set every 3 min.

superset: strict(/weighted) chin-ups & strict(/weighted) ring dips (sub: push-ups)

    • 4-5×6-8 (1010 tempo)

OR

unbroken muscle-ups

    • 4-5×3-5

Tuesday 5/16/17

deadlift

    • 2×5, 3, 2 (3111 tempo), one work set every 3 min.

Wednesday 5/17/17

back squat

    • 2 waves: 1×6, 5, 4 (20X2 tempo), one work set every 3 min. (second wave heavier than the first)

front-rack holds

    • 3-5×10 sec.

Thursday 5/18/17

14 min. EMOM

    • odd min.: 4-8 handstand push-ups
    • even min.: 6-10 toes-to-bar (sub: 2-4 bar muscle-ups)

Friday 5/19/17

power snatch

    • 1 RM

overhead squat

    • 1 RM

Saturday 5/20/17

    • metcon only
by admin in WOD

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