15 July 2015 15 July 2015
Wednesday 15 July 2015 '15 July 2015'

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With the gym being so packed at night, we all must maintain high level of situational awareness.  Please be mindful of who is lifting and where.  When you are going for a big lift, the last thing you want is for someone to walk in your bubble during your setup.  So, if you are going to get a barbell, and someone is about to make a lift, wait 1 second, be courteous to the lifter, and let them finish their lift.  Then proceed to get your gear.  The next time, I’m sure they will return the favor.  Happy deadlifting!

1. Warm-up level 2
Row 500m
50 Push-ups

2. Strength
Deadlift SPEED work 10×3 @70% – reset each rep

3. Met-Con
10 Power Snatch 135/95lbs
1 Muscle-up
9 Power Snatch 135/95lbs
2 Muscle-ups
8 Power Snatch 135/95lbs
3 Muscle-ups
7 Power Snatch 135/95lbs
4 Muscle-ups
6 Power Snatch 135/95lbs
5 Muscle-ups
5 Power Snatch 135/95lbs
6 Muscle-ups
4 Power Snatch 135/95lbs
7 Muscle-ups
3 Power Snatch 135/95lbs
8 Muscle-ups
2 Power Snatch 135/95lbs
9 Muscle-ups
1 Power Snatch 135/95lbs
10 Muscle-ups

4. Extra
With a parnter:
100 Toes to bar for time
try to maintain 7 unbroken

1. Warm-up level 1
Row 500m
30 Push-ups

2. Strength
Deadlift SPEED work 10×3 @70% – reset each rep

3. Met-Con *transitions are coaches choice
10 Power Snatch 95/65lbs
1 Muscle-up transition
9 Power Snatch 95/65lbs
2 Muscle-ups transition
8 Power Snatch 95/65lbs
3 Muscle-ups transition
7 Power Snatch 95/65lbs
4 Muscle-ups transition
6 Power Snatch 95/65lbs
5 Muscle-ups transition
5 Power Snatch 95/65lbs
6 Muscle-ups transition
4 Power Snatch 95/65lbs
7 Muscle-ups transition
3 Power Snatch 95/65lbs
8 Muscle-ups transition
2 Power Snatch 95/65lbs
9 Muscle-ups transition
1 Power Snatch 95/65lbs
10 Muscle-ups transition

4. Extra
With a parnter:
60 Toes to bar for time
try to maintain sets of 4 or 5

1. Warm-up base
Row 500m
20 Push-ups

2. Strength
Deadlift SPEED work 10×3 @70% – reset each rep

3. Met-Con *transitions are coaches choice
10 Power Snatch 65/35lbs
1 Muscle-up transition
9 Power Snatch 65/35lbs
2 Muscle-ups transition
8 Power Snatch 65/35lbs
3 Muscle-ups transition
7 Power Snatch 65/35lbs
4 Muscle-ups transition
6 Power Snatch 65/35lbs
5 Muscle-ups transition
5 Power Snatch 65/35lbs
6 Muscle-ups transition
4 Power Snatch 65/35lbs
7 Muscle-ups transition
3 Power Snatch 65/35lbs
8 Muscle-ups transition
2 Power Snatch 65/35lbs
9 Muscle-ups transition
1 Power Snatch 65/35lbs
10 Muscle-ups transition

4. Extra
With a parnter:
80 abmat situps for time

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