Feb 28 6a class has been cancelled due to the slick and hazardous road conditions.

Tuesday, May 1, 2018

Wednesday 180502

Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
AGOQ Workout 2
4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans
Men: 245 lb.
Women: 170 lb.
This workout contains a high volume of chest-to-bar pull-ups and a substantial dose of heavy lifting. Reduce the pull-up reps and modify the movement so that each round takes no more than 3-4 sets to complete. Reduce the weight on the clean so that it is still heavy for you but light enough that you can cycle the reps with minimal rest.
Intermediate Option
4 rounds for time of:
25 pull-ups
5 cleans
Men: 155 lb.
Women: 105 lb.
Beginner Option
4 rounds for time of:
15 ring rows
5 cleans
Men: 95 lb.
Women: 65 lb.

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