Friday 160115

Attention – This Saturday(January 16th) 6a Olympic Lifting class will be held at 7a, this week only!!! Make note!!!

Lurong Living/Letrono Resolution Revolution Challenge 2016IT’s NOT TO LATE TO JOIN, commit before Saturday so you can sign up for a time to be measured….. If you have signed up for the nutrition challenge or are planning on signing up for it we will be doing measurements Saturday morning from 7-9am.  There is a sign-up sheet on the community board.  Please sign-up and reserve your time!! We would like to get this taken care of Saturday, but if you absolutely cannot make it you will need to get with a member of “TRAMGI”, (Troy, Jamie, or Angi) and get your measurements done and entered into Lurong by the 25th of January.

Friday 1000 am Yoga with Yogi Sara Bender!

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
Two sets of:
100 Double Unders
25 Shoulder to Overhead 95/63, 75/55, 55/35
Rest 3 minutes
Play with two different techniques: (1) Push Press; and (2) Power Jerk.
Work on the rhythm of the cycling. We are less concerned about your time than we are with perfecting your rhythm and mechanics

B.
Strength:
 Front Squat

*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Sets 5-8 – 1 rep @ 90%
Rest 2-3 minutes between sets.

*Scale weight, movements and reps as needed for progression and smooth speed through the set. Ask your coach for help.

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
C.
Every 2 minutes, for 8 minutes (4 sets):
3-Position Snatch
(high hang, mid-thigh, then floor – build over the four sets)
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
2-Position Snatch
(mid-thigh, then floor – build over the four sets)
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1 rep
(build over the course of the five sets)
D.
For time:
21 Thrusters (95/63  75/55 lbs)
7 Muscle-Ups
18 Thrusters
6 Muscle-Ups
15 Thrusters
5 Muscle-Ups
12 Thrusters
4 Muscle-Ups

One thought on “Friday 160115

  1. I ruptured my Achilles tendon on the 12/26 so I will not be using the gym for a couple of months. Can you put a hold on my memeber ship or do I need to cancel until I can get back?

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