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Friday, January 13, 2017

Warmup (10 min): PVC Barbell Complexes Deadlift, Row, Hang Power Clean, Overhead Press, Front/Back Squat, RDL/Goodmorning Strength Endurance/A&A Conditioning (45 min): 4-6 rounds of: 1) Deadlift

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Monday, January 9, 2016

Warmup (10 min): Squat Therapy (Wall, Bar, Goblet, Pole) 3 sets of 5 each Strength/Power Development (30 min): 8 rounds Squat 50, 60% x 5, 70% x 3

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Sunday, January 8, 2016

7 AM Mindful Lifting, The Cars, Candy-O 8 AM CrossFit class: 1) Burgener Warmup 2) Snatch practice, work up to heavy single 3) “Randy”–75 power

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Friday, January 6, 2017

Warmup (5 min): Quick Line Strength/Speed Work (25 min): Deadlift 1) Warmup 50, 60% x 5 2) 70% for 8 sets of 3 with 60-120 seconds rest

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Wednesday, January 4, 2017

Wednesday, January 4, 2017 Warmup (10 min): Shoulder Circuit–2 rounds of 1) Bus Drivers, 10 turns/side (25/15/10) 2) 20 band pullaparts 3) 10-15 face pulls with

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You Weren’t Poisoned

Good news and bad news. Good news: you have a working liver and kidneys, so whatever untoward things you ingested over the holidays will be

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Monday, January 2, 2017

Warmup (10 min): Welcome to 2017 Trainer’s Choice! Strength/Heavy Effort (35 min): Squat 50 x 5, 60 x 4, 70 x 3, 80 x 2, 90 x

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