ATTENTION MEMBERS/SAVE THE DATE: Please join us for our 7 YEAR ANNIVERSARY WORKOUT & BBQ on Saturday, August 20th at 9:30 am. Friends and family are welcomed to join!!!

Conditioning

Friday 08-26-16

Strength
A1: BB Deadlift 4 x 4 @20X1, rest 30 sec
– build from last week, REALLY GO FOR IT
– this is the last week at this progression, started at 6 reps
A2: Wall Walks 4 x 3, rest 30 sec
A3: DB Russian Twists 4 x 14 smooth, rest 60 sec

Workout
30 Cal Row
30 Chest to Deck Push Ups
30 Ab Mat Sit-Ups
20 Cal Row
20 Chest to Deck Push Ups
20 Ab Mat Sit-Ups
10 Cal Row
10 Chest to Deck Push Ups
10 Ab Mat Sit-Ups

Score: Total time of B

Conditioning Program Description

Symmetry

Friday 08-26-16

Strength & Skill:
A. Every 2 Mins for 14 Mins Complete:
1 Perfect SC & Jerks @ 75-80% (this is a build)
B. 10 RM Back Squat, only 1 attempt
– spend a few minutes building, then go for it
– this is your score for the day
+
Workout:
7 Rounds @ moving pace:

1 PERFECT Squat Clean @ 50-60% (not a build)
5/3 Strict Chin Ups
5 Burpees
7 Russian Swings 70/53
9 Wall Balls 20/14
– collect yourselves right before the C&J

Symmetry Program Description