A) 1 clean 1st pull + 1 hang clean (below knee) + 1 jerk, 2-2-2-1-1-1; rest 90 sec
B) 5×2-3 Overhead Squat @ 21X1
C) 3×3/side Turkish Get-up, AHAP; rest as much as needed
Month: July 2013
Friday 7/19
A1) 4×6-8 Bench Press @ 42X1 – rest 30 seconds
A2) 4xME horizontal ring rows – rest 2 min
B) Row 1,000m at 85%
– rest 5 min –
Row 1,000m at 85%
*try and match times
C) Optional coach finisher if time permits
A) 4×3-4 HBBS – rest 3 min
B) 4x at 90% effort for total working time:
– 15 UB KB swings (70/53)
– 400 m run
– rest 4 min (try to hold pace)
*take total working time and divide by 4 and compare to first split time.
Wednesday 7/17
A) Push Press 3,3,2,2,1,1; rest 2-3 min
B) “Grindy”
– 30 clean and jerks (135/95) – ground to overhead style
*every time the bar drops or rests on the ground complete 2 rounds of “Cindy”:
– 5 pull-ups
– 10 push-ups
– 15 air squats
C) 4×10 supermans with a 10 sec hold on the 10th rep of each set
HG Sply Co.: Hunting And Gathering Made Deliciously Easy
Trying to figure out where to go out to eat this weekend? Well I definitely recommend trying out HG Sply Co., lower Greenville Ave.’s latest lunch and dinner spot. I actually went twice this last week. With a menu influenced heavily by the Paleo Diet, it’s not hard to find healthy options on both the “hunted” and “gathered” sections. Big portions of meat and fish as well as creative side dishes are great for dinner while their salad and bowls (1 meat, 1 veggie, 1 topping) are perfect for a lighter lunch. I would definitely recommend having their bacon wrapped pork shanks for an appetizer. They are ridiculously good… like ridiculously.
Another plus of this local eatery is their beer and spirits selection. I am a big beer guy and any place that has predominately local brews is more with-the-times in my opinion. Not so much into beer? Well they also have an very unique and well loved cocktail menu. With names like the “Double Under” or “Kettle Bell” you know you’re at the right place. I have also heard from a couple of our members that the “HG Moscow Mule”, made with kombucha, is the jam.
Photos courtesy of HG Sply Co.
12 min AMRAP @85%:
– 10 lateral burpees over the bar
– 10 box jump (20/16) step down
– 400 m run
rest 7 min
12 min AMRAP @85%:
– 10 hang power cleans (95/65)
– 10 goblet squats (53/35)
– 500 m row
A) 8-10min Snatch technique/build-up
B) EMOM for 10 minutes:
– 1 Snatch @ 75-85% (heavier average than on 7/2)
C1) 4x AMRAP Ring dips in 30 sec. – rest 1 min
C2) 4x AMRAP BB weighted step-ups in 30 sec. (95/65) – rest 1 min
*step-ups to be light and fast
D) Coaches choice midline work in remaining time.
This Is Sparta!
Congratulations to all the competitors in Saturday’s 300 Challenge. It was very impressive to watch each and every one of you prove your fitness. We had a wide range of ages with athletes of 18 all the way to 60 years of age. This is one of our best annual events because it shows just how strong our community really is. Until next year!