Tuesday 1-5-16

How about that start to the new year! 

Today we go outside, so bring your bundle up gear!  Also, we need your help. If you haven’t already in the past, we’d love your review on the gym in both the Facebook page and on Google. Those reviews help us out a ton, so we appreciate it in advance!

Finally, this Thursday, at 5pm, the first row workout will be released for the Row’d Royalty competition. There’s still time to sign up as well, just got to rowdroyalty.com to sign up. We’d love your participation in this and hell, it’s a new year so do something out of the ordinary!

Competition Tuesday
-Shoulder Mobility
-Shoulder Strength

-Power Snatch

3×4:00 Rounds with 1:30 rest
-400m Run
-40/60 Double Unders
-Max Power Snatches with remaining time (75/55)

Pullup Strength:
-3×Max Pullup Hold
3 Sets of:
-10 Seated DB Curls
-15 DB Bent Over Rows

Swink Barbell
Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance
-4 x (1+1+1)

-5×1 @70% OTM, 5×1 @75% OTM, 5×1 @80% OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles

Snatch Pull
-90%x2, 100%x2, 3×2 @110%

Front Squat
-70%x2, 75%x2, 80%x2, 85%x2, 2×2 @90%

Back Squat Jump
-5×2 @20% (% of BS)


Last month’s PRs were amazing!  Let’s see what we get done this month…

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