November Beginner Barbell 

Please make note and plan on attending one of our free beginner barbell sessions this month. They are:

Monday, November 7 at 9:30 AM

Wednesday, November 23 at 7 AM

Liz will take you through correct positions and progressions for the snatch. It’s an hour well-spent! Please sign up on the whiteboard in the Vero

Barbell area.

Johnny and Trey

Workout of the Day
:05
Shoulder Openers – 2 sets of:
10 foam roll wall slides
10 prone PVC lift-offs

:10
Push press
3 x 3 at 70%
2 x 2 at 80%
1 x 1 at 90%

:30
3 sets of:
8 each arm dumbbell row
100m farmer carry
100m sandbag carry

:45
Midline:
3 sets of:
20 abmat sit ups
1:00 plank

Post your scores to the Whiteboard.