GROUP WARM-UP
Trainer-led barbell drills
BARBELL
8 x 2 Power Snatch @ 70-80%
3 x 2 Snatch high pull
www.youtube.com/watch?v=WXoIHlJ7u4s
ALTERATE BARBELL
8 x 2 Hang power snatch
MUSCLE ENDURANCE
1 set of:
Max efforts sandbag squats
RX+ 180/140
RX 140/100
Master 120/80
MIDLINE
3 sets of:
10 Abwheel roll outs
15 Toes-to-bar
MOBILITY
1 sets of:
1:00 each side pigeon stretch
1:00 each side couch stretch
1:00 Twisted cross stretch
HAPPY BIRTHDAY BRIAN MOONEY AND MIKE BAGBY!
REMINDER: 8 and 9
AM classes only on Monday, Labor Day. It’s a normal training day, so come
on in and lift!
HAPPY ANNIVERSARY
September gym anniversaries are:
Seven Years
Patty Howard
Lucy Pawlowski
Six Years
Alden & Val Bing
Johnny Horne
Chuck Stewart
Five Years
Jake Bragg
Four Years
Lacey Vatland
Bonnie Bailey
Laura Funk
Three Years
Sandy Flick
Laura Radocaj
Andonia Kleopoulous
Emily Zambito
Two Years
Laura & Mike Bagby
Brian Bedard
One Year
Alyssa Kerperien
September is a good month…congrats to you all and thanks for believing in our system!