You will be Jacked in 27 more days!!

Saturday, April 14th, 2012

Shoulder Prep

Warm up:
5 – 7 – 10 reps of each movement, building up weight and range of motion as you go.


Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

Cool down:
Slow jog 400 meters
Samson Stretch, 30 seconds per side

Lara, Joe, and CRose demonstrate three different positions of the thruster.

This workout is long, dynamic, and has many moving parts.

  Work with each other and your instructors and get it done!


Join me in wishing luck to our athletes competing this weekend.  Alexi and Suver will be in the OC crushing NLI, while myself and the Clan Flacco (Jordan, Jordan’s sister, and Jordan’s dad!) will be representing at Frogman.

“Simple Ways to Overcome Your Fears” , IQ Matrix

You might also like