September 4, 2019

3
Sep

September 4, 2019

We will be open today! We will have a class at 8:30 AM, then all of our regular classes (9:30 AM, noon, 4:30 PM, 5:30 PM, 6:30 PM). We will opening the gym at 7 AM to put back all equipment. No workouts will be happening until the gym is in working order. If you are able to come help, it would be greatly appreciated – stay for the 8:30 AM class. Thanks and we are so happy we are all safe from Dorian!

GROUP WARMUP
2 sets –
:30 row/ski
6 alternating bird dogsĀ 
5 hang squat clean & jerkĀ 
5 hang power clean & jerk

BARBELL PACE TRAINING 
2 rounds of:
500 meter row 
10 squat clean & jerk RX 155/105; Intermediate 115/75; M55+ 105/65
500 meter ski 
10 power clean & jerk RX 135/95; Intermediate 105/70; M55+ 95/55
*round 1 @ 70% effort; round 2 @ 80% effort 
*rest 3 to 4 minutes b/t rounds

ALTERNATE TEST
2 rounds of:
300 meter row 
10 dumbbell hang clean & jerk 
300 meter ski 
10 dumbbell hang clean & jerk

MIDLINE 
5 each side hollow body single-arm dumbbell floor press (light weight) www.youtube.com/watch?v=mEnjz2Gpjyk
3 each side plank & band row with :02 hold
4 each side pallof hold split squat

HAPPY BIRTHDAY TO MARIA STEFFEN!

September Anniversaries

Nine Years
Patty Howard

Eight Years
Alden Bing

Six Years
Lacey Morrison
Laura Funk
Bonnie Bailey

Five Years
Laura Radocaj
Andonia Kleopoulous
Emily Zambito

Four Years
Laura Bagby
Mike Bagby

Three Years
Alyssa Kerperien

One Year
Trevor Colom
Cole Pinner