August 6, 2012

5
Aug

August 6, 2012

Schedule Change

Start NEXT MONDAY (August 13), we are going to try new times for our afternoon classes. They will now be 4:30, 5:30 and 6:30 PM (including Friday). No other class times/days will change. 

We will post notices around the gym this week so everyone is aware. We think these new times will allow us to spread out the attendance in the busiest classes a little better. We've asked several members and everyone was in favor of the change. Let us know what you think!

Jen
Strength and beauty  – Jen demonstrates full extension on her clean

Workout of the Day:

10 x 1 Clean off high boxes

Conditioning –
1 Minute max effort Bar Muscle-Ups
*Then immediately begin-
3 rounds for time of:
120m Shuttle Run (10-20-30m sections)
5 KB Snatches Left Arm 55/35 DEMO VIDEO
5 KB Overhead Walking Lunges 55/35
5 KB Snatches Right Arm 55/35
5 KB Overhead Walking Lunges 55/35
20 Abmat Situps

*Then immediately repeat-
1 Minute Max effort Bar Muscle-Ups
Report total Bar MU & time for the triplet.

Movement standards:
– Bar MU – begins with arms at full extension at bottom of movement, full lock-out on top of bar. Sub for bar MU and chest-to-bar pull-ups
 - KB snatches – KB does not have to touch ground each rep, it may swing. Lock out arm, hips and knees at top of lift. Sub for KB snatches is dumbbell snatches
– KB Overhead walking lunges – hold KB above head while performing walking lunges. Knee must touch the ground
– Abmat sit-ups – Shoulers touch Abmat, sit up, chest to thighs

55 Responses

  1. Jessie

    Jen-you look amazing amd i would kill for your body! =) Super pumped for the new times now that I’m going back to work and will have to pick up Maddie from daycare before the gym. =) Can’t wait to get back in on a regular basis!

  2. Christina H

    Thanks! I liked that challenge 😉 Went light on the one arm KB snatches, though… work in process!

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