Day: December 4, 2017

12.5.17

Tuesday

FITNESS

A.
Every 2:00 for 8 Sets:
10 Calorie Row + :45 extended arm plank

B.
Every minute on the minute for 10:00:
1 “SloMo” Power Clean @ 4X2X2*

*How to read the “SloMo” Tempo Prescription.
If the tempo for the “SloMo” Lift was written as 4X2X2, here’s how we would perform the lift:
4 – indicates a 4 second pull from the ground to the power position
X – indicates the lift (Snatch/Clean) happening. This is the explosive part of the lift.
2 – indicates a 2 second hold in the receiving/catch position of the lift (Snatch/Clean)
X – indicates standing up out of the receiving/catch position of the lift
2 – indicates a 2 second hold at the finishing position of the lift, locked out, standing tall.6?

C.
21-15-9 reps for time of:
Power Clean (135/95)
Barbell Push-Up
___________________________________________
PERFORMANCE

A.
Every 2:00 for 8 Sets:
15/12 Calorie Row + 10 Burpees

B.
Every minute on the minute for 10:00:
1 “SloMo” Power Clean @ 4X2X2*

*How to read the “SloMo” Tempo Prescription.
If the tempo for the “SloMo” Lift was written as 4X2X2, here’s how we would perform the lift:
4 – indicates a 4 second pull from the ground to the power position
X – indicates the lift (Snatch/Clean) happening. This is the explosive part of the lift.
2 – indicates a 2 second hold in the receiving/catch position of the lift (Snatch/Clean)
X – indicates standing up out of the receiving/catch position of the lift
2 – indicates a 2 second hold at the finishing position of the lift, locked out, standing tall.6?

C.
“Elizabeth”
21-15-9 reps for time of:
Squat Clean (135/95)
Ring dip

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Monday Morning ReMinders

Monday Morning ReMinders

12.4.17

Happy Monday y’all. It’s December. We have lots going on this month!!

First off we will not be using Healthy Meals Direct any more. Tomorrow (Tuesday) X-Factor Meals will be here 4:00-6:30pm giving out samples. We will be using them in the same capacity. We should have meals ready to go for you by next week.

12.16.17 MFLH Invitational 4-7pm Get tickets at mflhgear.com

We will have raffles. Raising money to buy toys for children at Good Sam.

12.22.17 Holiday Party at Brickhouse Brewery 7-10pm. Open bar and food $50. Please bring cash or check or I can charge your card on file ($2 extra fee) by DECEMBER 15th