9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

January 28, 2014

January 27, 2014

* We will only have a 5am class for Tuesday. We may stick around for a couple of hours of open gym after the class. As of now, we will not have morning classes on Wednesday. We are hoping to reopen for evening classes on Wednesday. Keep checking the FaceBook page for any updates.

Warm Up: 2x Hip Mobility Drill, 2 min Olympic Wall squat, Banded lat Pull, Banded Front rack, 

5min Banded Squat position, 20 Ham Kicks, 20 Lunges

Barbell Warm ups: quick practice with each movement

 

Athlete

1) 6min, every 90sec: 5 Overhead Squats@ 65% of max snatch

2)6min, every 90sec: 5 Hang Cleans@ 65% of max clean

3)6min, every 90sec: 5 Front Squat@ 65% of max clean

4)1k Row for time

 

Beginner

1) 6min, every 90sec: 5 Front Squat (as heavy as manageable)

2) 6min, every 90sec: 5 hang cleans

3) 6min, every 90sec: 5 Back Squat

4) 1k Row For time

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