Friday July 19 (Week 7)

AM Session

A. Deadlift Cluster 2.2.2 x 5 sets rest 3 Minutes
315, 325, 335, 345, 350

+

B. 3 Sets w/ :10 rest between to record scores

1 Minute KB Swing

1 Minute Jump Squats

1 Minute Burpee

1 Minute Wall Ball

1 Minute Rest

Hickey, G, Stanich, Abbi, Hamza, Taegan, Benton, Bell, Powers, Joy

First part was tough. It was very very hot in the gym this morning. Here are the results of the little metcon we did for part B.

Hickey: 300

Stanich: 260

Benton: 304

Bell: 209 (probably a miss count in there somewhere)

Abbi: 264

Hamza: 275

Powers: 245

G: 276

Teagan: 242

Joy: 245 

I don't know if you were counting but we had 10 people in the gym this morning... 10 people set their alarms very early and came a hot gym at their high school... 10. Pretty incredible. I'm having a lot of fun and you are all making significant gains in strength and technique. Enjoy the weekend. Get outside and play or something. 

PM Session

:30 Amrep of 165 Push Press 

12, 10, 8, 7, 7 

75 Power Snatch for time (Randy)

5:00

Shoulders were fried from this week / today so the push press was disappointing. The goal for Randy was 5:00 and I hit it on the head. I just did sets of 5 and tried to get into a rhythm... 5 snatch, 3 breaths. By the end it was about 5 breaths but kept the sets of 5 going the whole time. After I went to The Smoke House and had a ridiculous amount of food... still hungry... and sleepy... Check the blog Sunday night / Monday morning for an outline of next weeks programming. Last week of shoulders.