2018.01.07

Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

Strength training for the week of 1/8/18 – 1/13/18:

Monday 1/8/18

every 2:30 min. for 3 rounds

    • 6 deadlifts

– all sets between 70-80%

Tuesday 1/9/18

every 2:30 min. for 3 rounds

    • 12 front squats

– all sets between 55-65%

front-rack holds

    • 3-5×10 sec.

Wednesday 1/10/18

metcon only

Thursday 1/11/18

every 1:30 min. for 8 rounds

    • 3 hang snatches

– start at 70%

– add weight as necessary

Friday 1/12/18

every 2:30 min. for 3 rounds

    • 10 back squats

– all sets between 60-70%

Saturday 1/13/18

metcon only

by admin in WOD

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