The Whats What

Monday, July 30, 2012

Track night at the park this week!  Click HERE for the location.

Click HERE for the weekly programming!

Mobility:
Practice Double Unders, 2 minutes (establish your Max unbroken number if you don’t know)
10 Wall Extensions
10 PVC Dislocates
10 PVC Split Jerks

Skill/Strength:
12×1 Clean and Jerk

Notes:  Start with approximately 70% of your 1 rep max and incrementally add weight up to 85% of your 1 rep max.  Rest no more than 60 seconds between sets.  Only add weight if your form is perfect!

Workout:
12 minute AMRAP of:
30 Double-Unders
20 Shoulder Touches
10 Strict Pullups or Ring Rows

Cool Down:
2 rounds:
10 Wall Extensions
10 PVC Dislocates
Calf Stretch, 30 seconds

Congrats to the over 30 people that attended the Trail Run!  Big thanks to Thomas for hosting the post party and to Martina, Frank, B-Dub, Assassin and Pat for volunteering their time!  We’ll get the video compilation up as soon as possible!

Other than that, we have been working to make some changes around the gym based on your survey suggestions.  Not only have we added more of the fancy barbell clips, but we have just changed the jumprope organization!  There will now be three specific lengths to choose from, all color coded for your convenience.  I know, fancy right!  On top of all that, we painted the walls and added a plexiglass guard to keep the gym looking classy.  Lastly, we are adding the names of the coaches to the class schedule.  Just click on the specific class time to reveal more details!

There will be more changes to come, thanks for all the great feedback!