Strength: Overhead Squat
*Adjusted 10rm based on Set 4 of last week*
Set 1-50% of 10rm – 12 reps
Set 2-75% of 10rm – 10 reps
Set 3-Max Reps of 10rm
Set 4- Adjust weight BASED on the NUMBER of reps in set 3
Workout: 4 Rounds for Time of:
9 Hang Power Clean
6 Push Jerk
*Ascending weights each round:
Workout: Teams of two must complete 100 repetitions of the following complex:
1 Deadlift (95,65)
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Push Jerk
Note: The bar cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.
SWAG Gymnastics will be hosting an amazing Halloween party for kids of all ages. There will be games, candy, and raffle baskets for everyone to have a chance to play or win. More importantly a brand new 24,000 square foot gymnastics facility to jump around and play in. Also available are multiple inflatables and our brand new 20 foot rock wall.
Strength: 1 Front Squat+ 1 Push Press+ 1 Push Jerk start at (95,65)
add 10lbs every 90 seconds.
75 Power Snatches for time (75,55)
Accessory: 3×20 Close Grip Bench Press
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