5.30.14

A. Front squat max

B. 3x5 muscle ups (in the bands on low rings if you can't on the big rings)

C. "Power Elizabeth"

21-15-9

Power cleans (135/95#)

Ring dips

It's my last day! I have had so much fun coaching each of you, and it has been a privilege to watch you get stronger and fitter every single day. I'll miss y'all!

5.29.14

A. Bench max

B. Deadlift max

C. 3 rds:
15-20 GHSU
15-20 hip extensions

5.27.14

I won't be here today because we are moving into our new apartment! Corey's in charge, but you boys know what you're doing by now.

Just make sure you warm up your shoulders!

A. Press max

B. EMOM 10 min:
5 DB thrusters (45/25#)

C. 3 rds:
1 min max effort pull-ups
*If you come off the bar, get RIGHT back on*
2 min rest

5.26.14

A. Back squat max

B. "Randy"
75 power snatches (75/55#) for time


Happy Memorial Day!

5.23.14

A. Front squat 3x5

B. Build up to a heavy 1-rep max clean and jerk

C. Muscle up work!

5.22.14

A. Bench 3x5

B. Deadlift 3x5

C. A little combo of handstand walks, banded runs, and tire flips!

5.20.14

A. Press 3x5

B. Angie!
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

C. ROLL. OUT. EVERYTHING.