Tie Dye Party
// Sat. Aug. 17 after Bootcamp
// Tie Dye the shirt yourself at the box
// Tie Dye supplies will be provided!
Midwest Fall Classic 2024
// Sat. Sept. 28th from 8am- 5pm
// Teams of 2
// Registration is LIVE on Competition Corner
// We need volunteers! Click here to help out!
Barbell Club// 8:00- 9:00am// Focus: Jerk// All are welcome!
Saturday Open Gym // 9:00-11:00am
Strength
(14 min)
Back Squats
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
*Based on 90% of 1RM from 7/25
*Last set shoot for more than 3 reps,
but do not go to failure or compromise form
Workout of the Day
For Time – 13 min Target
(16 min cap)
30/24 Calorie Bike
20 Power Cleans @ 155/ 105 (115/ 75)
30/24 Calorie Bike
15 Front Squats
30/24 Calorie Bike
10 Squat Cleans
*Bike: Be careful not to be too slow, you fall behind; too fast, you blow up. Find that happy medium where a moderate-push pace effort can be kept that allows you to get right to work on the barbell.
*Power Cleans: The weight should be around 65% or less of your 1 rep max. Aim to stay close to the bar and complete 1 rep every 3-5 seconds.
*Front Squats: Goal is unbroken reps (weight should be 50% or less of 1RM)
*Squat Cleans: Complete these in singles just like the power cleans
“Perseverance is not a long race; it is many short races one after the other.”
-Walter Elliot
