17 July 2015 17 July 2015
Friday 17 July 2015 '17 July 2015'

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Happy Birthday Jon!
No 730 Pm class!
Closed on Saturday for the squat and deadlift seminar with Skyler.

Spend a day with Skyler Woolard learning how to properly setup/ execute/ program two of the most important lifts to anyone who trains.

Skyler is the head strength coach at Tier 1 Barbell, with “Elite” powerlifting totals in the 220 and 242 classes. Practicing what he preaches his best squat is 700, with a front squat of 505 and a deadlift of 630. While being a powerlifter and training 3 other athletes to elite totals, he has helped many CrossFit athletes take their strength levels past where they thought possible.

$85 for squat and deadlift
$50 for 1

use paypal to reserve spot send payment to skylerwoolard726@gmail.com

we will take cash/check at door up to the 15 spots

9am-11am Squat

12-1pm lunch

1pm-3pm

limiting spots 12-15 people

1. Warm-up level 2
A. 30 cal row
10 Rope climbs
B. Back Squat recovery – 5×6 @40-50%

2. Strength
Dumbbell strict press 4×10 – Be explosive on the way up, controlled on the way down. Focus on form.

3. Met-Con
‘Kelly’
5 Rounds
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball

4. Extra
4 Rounds
100′ Sled pull – Forward facing as heavy as possible – Rest 3-5 minutes between pulls
Go heavier than week

1. Warm-up level 1
A. 30 cal row
3 Rope climbs
B. Back Squat recovery – 5×6 @40-50%

2. Strength
Dumbbell/kettlebell strict press 4×10 – Be explosive on the way up, controlled on the way down. Focus on form.

3. Met-Con
‘Kelly’
5 Rounds
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball

4. Extra
4 Rounds
100′ Sled pull – Forward facing as heavy as possible – Rest 3-5 minutes between pulls
Go heavier than week

1. Warm-up Base
A. 30 cal row
3 Rope climb walk ups
B. Back Squat recovery – 5×6 @40-50%

2. Strength
Dumbbell/kettlebell strict press 4×10 – Be explosive on the way up, controlled on the way down. Focus on form.

3. Met-Con

3 Rounds
Run 400 meters
30 Box jump step ups, 24/20 inch box
30 Wall ball shots, 20/14 pound ball

4. Extra
4 Rounds
100′ Sled pull – Forward facing as heavy as possible – Rest 3-5 minutes between pulls
Go heavier than week

 

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