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Athletes,

Don’t forget to sign up for the Asian Championships at REGISTER HERE The gym has a chance to win a brand new Concept2 Rower if we get the most people to participate.  We are currently in 3rd place and have a really good shot at getting the rower!

In the upcoming cycle will be focused on strengthening our squat.  Squatting is not only a test of strength, but will translate into multiple other athletic abilities such as the clean, snatch, etc.  Some of you may be familiar with the Russian Squat Program, which we will be following.  It is a 6 week program that can improve our squat strength a minimum of 5% if followed consistently. Staring next Monday we will be squatting three times a week (M,W,F/S).  Be sure to document your 1 Rep Max Back Squat as you will need it for the upcoming weeks.

A. OLY
Find 1RM Snatch
or
Find 1RM Back Squat if you did not already

B. GYMNASTICS
Find Max Distance Hand Stand Walk
or
Max Hand Stand Hold

C. WOD
7min AMRAP
3 Clean and Jerks (135/95)
3 Chest to Bar Pull Ups
6 C+J
6 C2B
9 C+J
9 C2B
…..and so on

 

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