September 1, 2017

31
Aug

September 1, 2017

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!