Monday 140505




 “Go confidently in the direction of your dreams.  Live the life you have imagined.” –Henry David Thoreau

Big Shout out to Coach Caitlyn , she competed last Thursday in the High School Utah Power Lifting Championship.
She set a new Clean record of 215lb!! Smashing the old record of 185.
1st place  also for the best technical clean.

Strong work Caitlyn its a pleasure to train & coach with you! 

Happy Birthday to the following people this week, Flint P, Jaren (Jepan)B, Kristen Y! If you see them in your class this week be sure to knock out a few burpees in their honor. Sorry for those that might have had a birthday the last few week, the system was having techinical difficulties with this one function. It looks like it is all squared away. 

Dynamic Warm-Up-Mobility
Prepare for…

Strength Skill: 10 Min EMON
Odd: 3x OHS @70% 1RM
Even: 7x Ring Rows* Work progression

WOD: “Amanda” Masters Event #2
Muscle Ups * C2Bar
Snatch 135/95 115/65 95/55
*Scale all movements as needed
**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do  Skill like 1 Snatch balance +2 OHS – 9x Ring Row and WOD  then: 

Rest recover 7 min then:

 Back Squats
 3 reps @ 80%
 3 reps @ 85-90%
1 rep @ 90-95%
4 reps @ 85-90%
8 reps @ 75%

3 RNFT of:
50 Double Unders
45-60 Sec Hand Stand hold ( Nose on wall)
10-12 Ring Dips

 Row for 4 minutes at 65-75% – 10 Minutes of Mobility

CF Endurance:
DE: Shoulder Press 8 x 2 @ 65% 1rm on :45s


75 – Overhead Squats (95/65)
Every time you break perform 5 Toes-to-Bar

3-5 hours later

25k Bike (Stay at a strong pace)

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