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Wednesday May 16, 2012

 

 

 

 Triple Extension:  fully open ankles, knees, and hips!!!

 

 

 

 

Deadlift prep…

 http://www.youtube.com/watch?v=HomJymq0VZE

A) Deadlift 3-3-3+ ; Rest as needed @ 70%, 80%, 90% (of your 90%)

B) Good Mornings; 10 reps x 3-4 sets; rest 2:00 B/T (add weight each set)

Drill Down on the Snatch, PC, and Jerks

For Time:

  • 250m Row Or Run, 
  • 15  Snatch 135#/95# 
  • 250m Row or Run 
  • 15 Power cleans, 135#/95#
  • 250m Row Or Run 
  • 15 Push Jerks, 135#/95
___________________________________________________________________________________

 

 

Name Time
Ben ?? Row
Marissa ?? Row
Galo 7:39: Row
Nick 7:10 Rx Row
Kimi 7:30: Row
John 7:55: mod Row
Cindy 6:40: Mod Row
Val 7:07: Mod Row
Laura R. 7:55:: Row
Larry 7:55 85# Run
Sara 5:39 Mod Run
Lisa P. 8:55: Mod Run
Lisha 9:38: Run
Melissa 9:00: Run
Danielle 9:38: Run
Jolene 7:42 Mod Run
Chad 7:30 : Run
Christian 6:37: Row
Laura M. ??
Jeremy 9:20: Row
Javier 7:40: Run
Jason C. 12:09: Row
Steve L. 7:17: Run
Yaisa 8:13: Row
Connie 8:11: Run
Cynthia 8:10; Row
Tara 10:37: Run
Reno 8:39: Row
Keith 7:55: Run
Emily 8:05: Row
Katie 6:10: Run
Andi 7:44: Run
Melissa G.  6:52: Run
Heather 7:17: Mod Row
Tracy 9:04: Run
Gina 8:00: Row
Shane 10:39; Row
Jill 10:28: Run
Nicolle 7:56; Row
Lynn 7:11: Row
Cindy B 8:22; Run
Penny 6:10: Row
Jessika 5:55: Row
Jackie 6:15: Row
Cathy 5:34: Row
Dana ?? Row
Jesse 9:40 Row
Julie S. 9:17 Row
Stacy 9:54 Row
Mike 9:56 Row
Justin 9:28 Row
Travis 8:18 Rx Row
Erica ?? Row
Cassidy 10:05 Row
Kay 8:36 Row
Pilar 9:10 Row
Tay 12:45 Row
Ann Marie 9:31 Row

 

 

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