A. Front Squat
Work up to a Heavy 3 rep
B. 21,15,9 reps for time:
*Run 400m before each round
(Absolutely no use of bands for dips. If you can’t do dips then get stronger at push-ups!)
Intelligence and Weightlifting ……..Does intelligence help you or hinder you as a weightlifter?
What to do when you rip a callous ……you need to promote new callous growth rather than skin.
A. “Bravo Barbell Day”
* Clean + Front squat + Jerk
*Hang Power Snatch + Snatch Balance + Overhead Squat
*Work up to a Heavy set.
We have a sign up sheet at the gym so you can mark down your size. The price is $25 (cash only). These are been order to exact quantities so make sure you get your name on the list and bring your payment. Thanks!
A. Front Squat
6 x 3 @ 85%
B. 15,12,9,6,3, reps for time
Power snatch, 95/65
Front rack reverse lunges
*Run 200m after each set
Do the chores first. Nobody wants to do the chores and very few people get a thrill out of cleaning, washing the clothes, and vacuuming. But it has to be done. So the earlier you do it on the weekend, the better. Set aside a time on Saturday morning to just do it and get all available hands on deck to help. You’ll feel a huge sense of relief when it is done and it clears the way for the rest of the weekend.
Plan to do things. Weekends feel longer if you get out and enjoy them. Mark events to do on your calendar. When you see events in the paper that interest you, cut them out and pin them to the calendar and plan to go. Consider what it is you, your family, your friends etc. like to do together and organise in advance:
Use the evenings well. Plan to do things in the evenings that do not involve TVs, computers, or video games. These soak up time without it even being realized and suddenly you wonder where that time went. Instead, go out and do things:
Enjoy it to the last minute. Do something fun on Sunday evening. Have everything ready for Monday on Sunday morning so at 6 PM instead of feeling the weekend is over you can actually grab a movie and enjoy the last piece of the weekend.
A. Front Squat
6 x 3 (use 85%+ for all sets)
B. For time:
10,8,6,4,2 Power Clean, 165/115
*Run 200m followed by 2 rounds of “Cindy” after each set of power cleans.
by Jennipher Walters
In life, we’re told to dream big. Reach for the stars. Go for the gold. While I think everyone would agree that having big aspirations is admirable not to mention inspiring, you should take a more calculated approach when setting fitness goals. It may seem counterintuitive to start small, but remember that you want to set yourself up for success not burnout or injury.
Think about it. How many times have you or someone you know set a huge goal to lose 50 or more pounds, or exercise for an hour six days a week, only to fall off the wagon a few weeks (or days) later? The truth is that even when people have the best of intentions and the willpower to set out and do something grand, without a plan and a smart goal, they stumble—and are more likely to fail.
When you first set a goal, you’re full of energy and completely motivated, but over time those feelings can wane and your overzealousness can push you to do too much too soon. The fix is to define a progressive set of fitness goals that build on one another to help propel you toward that big dream or aspiration. Breaking a big goal into smaller, realistic goals can help you both mentally and physically. This method can also help you improve your fitness level gradually and safely, which helps to build confidence.
The first step to setting realistic goals is to really think about your goal and write it down.
Then, ask yourself these three questions: smaller goal within your reach
1. How big is the goal? Is your goal only attainable in three months or more? If so, make a or goals to get you to that long-term goal. Ideally, you should be able to reach the smaller goal in two to six weeks.
2. What does it take to achieve the goal? This question addresses your goal’s frequency. If reaching your goal requires five workouts a week, but you can only get a babysitter two days a week, then you need to scale back your goal. Be realistic about what time you have to devote to the goal and be honest about your fitness level. Building your fitness base takes time, and being smart about increasing it will help you stay injury-free. As a general rule, never increase your weight lifted or your minutes exercised by more than 10 percent in any given week. Slow and steady really does win the race!
3. Can you see yourself reaching the goal? You want a program that you can stick with for the long haul—not just this week. Be completely honest with yourself and ask if you can realistically see yourself doing what it takes to achieve the goal at hand. If you can and it meets the above criteria, then you probably have a goal !
A. Front Squat
4 x 6 (use 75%+ for all sets)
A. 3 RFT
20 Burpee Pull-ups
20 Russian KBS, 53/35