September 24, 2018

2 sets –
5 T-spine openers
5 PVC liftoffs
10 Frog pumps
:20 Frog stretch
5 Goblet squat @ tempo
+ trainer led barbell warmup

1 Power Clean +1 push jerk + 1 split jerk
2 x 1.1.1. @70%
1 x @65%
rest :30 between clusters
rest 3:00 between sets

4 sets of:
3 Back squat @ 83%
Tempo: 6 seconds down, fast up

Circuit 1 –
2 sets of:
4 high amplitude arch to hollow/toes-to-bar
6 Abwheel roll-outs
rest as needed between sets

Circuit 2 –
2 sets of:
:20 bar hollow hold
:20 bar arch hold

:30 each side pigeon stretch
:30 frog stretch
:30 each side psoas stretch


Sharks Cross Country Invitational 

As you may know, our in-house Physical Therapist, Joanne also coaches the

Sebastian River High School Cross Country Team. On October 13, they will be hosting their 25th Annual Invitational where 30 high school teams will

compete. Afterwards, they are offering an OPEN 5K on the off-road cross country course that the students race on after the high school races are complete. It will be chip timed and start at 10:20 AM.

If you’d like to try your hand at this course, you can! A registration form can be downloaded here: Open Invitational regis form 2018 and is also available at the gym. Joanne is offering a discount for a “team” of 10 runners for $125 total registration. Anyone interested can leave the registration forms and checks at the

gym for pick-up.

Looking to spectate only, here is the schedule of the dat for the October

13 event:

8:00am Girls Varsity
8:35am Boys Varsity
9:10am Girls JV
9:45am Boys JV
10:20am OPEN 5K for community


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