Strength- Bench Press and Rows
*Superset- 5 sets for each movement
Unbroken Clean and Jerks
1. You choose the weight. (Medium/heavy working weight)
2. Touch-and-Go only at the floor; no dumping/dropping the bar.
(Even re-gripping the bar at the bottom is a broken set)
3. You may rest with the bar off the ground only.
4. Use same load each set to be Rx’d.
5. If you drop/stop, reduce weight, you MUST restart the set.
*At 3-2-1-GO, perform your set of 15.
*On the 7:00, perform your set of 12.
*On the 14:00, perform your set of 9.
*NO Class this Saturday, Dec. 31st and Sunday, Jan. 1st
*Nutrition Challenge begins Saturday, Jan. 7th 2017
-Meeting at 10:30am
-Please sign-up on our website under the Nutrition program