7 July 2015 7 July 2015
Tuesday 7 July 2015 '7 July 2015'

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We said good bye to Coach Randy tonight.  You have changed the gym for the better.  We were lucky to have you for the time we did.  We’re going to miss you brother.  Good luck in your new adventure.  when you return, you will be Dr. Coach.

ADMIN NOTES
1630 Open gym
Saturday-closed

1. Warm-up level 2
100 Double-unders
50 Weighted step-ups with 30/15lbs dumbbells
2. Strength
Power snatch 3×1 @80-90% 4×1 @90-100+%
3. Interval
3 Rounds
Run 400m
21 SDLHP 115/75lbs
21 HSPU
Rest 1 minute
4. Extra
5 Rounds
150′ Sled drag – backward facing, medium weight march.
Rest 2-4 minutes

1. Warm-up level 1
75 Double-unders
30 Weighted step-ups with 30/15lbs dumbbells
2. Strength
Power snatch 3×1 @80-90% 4×1 @90-100+%
3. Interval
3 Rounds
Run 400m
21 SDLHP 95/55lbs
21 HSPU from a box
Rest 1 minute
4. Extra
5 Rounds
150′ Sled drag – backward facing, medium weight march.
Rest 2-4 minutes

1. Warm-up Base
75 single-unders
30 step-ups
2. Strength
Power snatch 7×1
3. Interval
3 Rounds
Run 400m
21 SDLHP 75/35lbs
21 push ups (yes, push ups)
Rest 1 minute
4. Extra
5 Rounds
150′ Sled drag – backward facing, medium weight march.
Rest 2-4 minutes

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