GROUP WARM-UP
2 Rounds of:
:30 Air bike
10 Steps walking lunge
5 T – spine opener
5 PVC lift off or Bench lying overhead stretch with plate
5 Wall sides with foam roller
+Trainer- led bar path drills

BARBELL
Every 2 minutes for 10 minutes
3 Push press + 2 Push jerk + Split jerk @ 50 – 65%
(clean from the floor)

PRESSING & PULLING STRENGTH
10-8-6-4-2 reps, not for time, of –
Bench press
Strict pull-ups

2 sets of:
10 Dumbbell floor press alternating www.youtube.com/watch?v=Iy0jrSlWgoY
8 Barbell row www.youtube.com/watch?v=mOAEDvCEPFk
5 each side dumbbell single arm or landmine rows www.youtube.com/watch?v=ma__uqUlYmE or www.youtube.com/watch?v=zUXBk1LMGsM

HAPPY BIRTHDAY TO STEPHANIE HOECKE! 

18.5 

Great job on the final event and congratulations to all of you who made it through a grueling five weeks (mentally and physically)! Please post your scores by 7 PM Monday.

I’d also like to extend a big “thank you” to those who weren’t registered

and put up with the chaos! And we especially appreciate Greg, Mikaela and

Diane who were at most, if not all, of the Open sessions to judge, giving

up sleeping in on Saturday mornings! These are the real MVPs.

Now, back to regular training!