Thursday 17Oct13
Important Dates:
Oct 19th: Lift Up Luke. Registration begins at 845am. First Heat 930am.
Oct 24th (Thursday): NO EVENING CLASSES!!
Oct 26th: Jon Zajac Oly Lifting Seminar 8-10am. $25/person. Sign up starts next week.
Dec 7th: Christmas Party at ABC in Hburg. X that evening off on your calendar! 6-9pm! $20/person. Sign up begins in 2 weeks.
Also, beginning in about 3 weeks our bathroom and shower room areas are being “updated”. More details to come!!
Fitness
A. Back Squat 1×6 65, 1×6 75, 1×6 80, 1×6 80
B. 5 Rounds:
8 Front Squats (115/75)
16 Ball Slams (40/30)
24 Lateral Jumps
C. 4×10-15 Weighted Ab Mats
Performance
A. Back Squat 1×6 65, 1×6 75, 1×6 80, 1×6 80
B. 7 Rounds:
3 Thrusters (135/95)
10 KB Swings (32/24)
25 DUs
C. 3 x60 sec ON/60 sec OFF plank walkouts