Member of the month…August

August member of the month is……….drum roll…drum rollll…SLY!
He has been killing it lately with the weights and progressing in his gymnastics!! The coaches have never seen such a tall guy that can do handstand walks!!! That bar muscle up is coming soon man… keep working hard! Coaches and Dave are proud!!!

August member of the month
August member of the month

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
1 round of the following
– kb bottoms up walk to press x3x2
– TGU 3/side
– Back ext. x15
– double unders x50 total

FITNESS-
A. Power Snatch from above the knee x 5 reps x 3 sets.. light and off feel.. form focus here
B.1 Clean Grip DL x 5 reps x 3 sets
B.2 strict shoulder press x 3 reps @ 41×2 x 3 sets
+
30 sec. amrap kb swing
30 sec. amrap burpee
30 sec box step ups
rest 90 sec
x3-4 rounds

PERFORMANCE-
A. Power Snatch from below the knee x 2 reps x 3 sets.. light and off feel.. form focus here
B.1 Clean Grip DL x 3 reps @ 75-80% x 3 sets, rest 90-120 seconds (% off reg. DL)
B.2 strict shoulder press x 3 reps @ 41×2 x 3 sets
+
30 sec. amrap PC @ 95/65
30 sec. amrap burpee
150m sprint
rest 90 sec
x3-4 rounds