Alternative Athletics: 1 Rep Max

6/29/2017

Warm up
10-8-6
box jumps
PVC Pass-throughs

1 Rep Max
Find your max Clean and Jerk
at least 7 reps must be over 90%

then

Find your 2 Min max Russian Twist (25% of max Snatch)

Recovery
3 Rounds
20 Back Extensions
20 GHD Sit Ups
20 Air Squats

1 Comment

Hart

6/29/2017 05:34:22 pm

280m or
225m
100w 15# or
165m 20 @ 35
190m ohs pr
115w 120 clean 5# 5/33% 35
355 m bs
65w 55@18
165m
135w 113

CIA 7
28:31w db 60

Newbie
3+24m 18",16#

Lynne
125w 65
232 m rx

3 rounds
15,12,9
Row, clean burpee

schedule:

Monday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Tuesday -
Open Gym
5:30am-7:00pm

Wednesday-
Open Gym
5:30am-7:00pm
Barbell Club
4:30pm-6:00pm
Kettlebell Class
6pm

Thursday-
Open Gym
5:30am-7:00pm

Friday -
Open Gym
5:30am-7:00pm

Saturday -
Kettlebell Class
8am
Community Class
10am

Sunday-
Barbell Club
8:30am-10:00am
Open Gym
3pm-5pm

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