Thursday, May 14, 2015

Today's Workout:
A. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

B. Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85%

C. Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (185/125 lbs)
1 Front Squat (185/125 lbs)
1 Shoulder to Overhead (185/125 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.

Next week, both teams and Dakota leave for the California Regional along with many of you. For those that won't be making the trip up, here's a look at the Class Schedule for the week. No new athletes or visitors will be allowed during this week, we apologize in advance for any inconvenience this may cause. Please email if you have any questions. Thanks for your kokua!

Monday, May 18th: Regular Class Schedule
Tuesday, May 19th: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Wednesday, May 20th: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Thursday, May 21st: 6:00am, 8:30am, Noon, and Open Gym 4:30-6:30pm
Friday, May 22nd: 6:00am, 8:30am, Noon
Saturday, May 23rd: CLOSED
Sunday, May 24th: CLOSED
Monday, May 25th: 4:00pm, 5:00pm, and 6:00pm Classes ONLY
Tuesday, May 26th: Regular Class Schedule

Open Gym format:
Come in and read the workout of the day. Warm-up/mobilize on your own. Hit the workout of the day and write your numbers on the whiteboard. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Substitute coaches (Duggs and Matt Alices) will be overseeing these sessions.

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