I thought you would never get here!

Well hello Friday! I got one question, How do you like me RIGHT NOW (thats for you Nascar Tyler). Just a warning, there might not be any bread, cheese, mayo or other fatty, high carb sides to go with or on the meat being cooked. I ain't losing people!

*Announcement*

Today starting at 5ish, we will be cooking out at the gym. Feel free to hang out, eat, drink and be merry.

Also, the diet challenge is in full swing! I am very proud of all of you who have signed up!

*Gym dues are due the 15th. Non-compliance will result in beheading.*


Warm up: Hang Clean and Jerk

Start with #45 and take as many sets as you need to get to a modestly heavy triple. You should be able to maintain perfect form throughout all sets. Do not let your ego compromise your spinal integrity. JERK, things to focus on: Rack position, maintaining a rigid core, explosion through the hips, getting under fast. Notice I said nothing about pushing the weight with the arms... that is because you do not need to. You are pushing yourself under the weight. Use your body to jump the weight up, then get yo butt under it!

Strength: Front Squat or back squat

3 sets of 5 reps. Same rules apply. Take 90% of your 1rm then take 90% of that number for your work sets. On the last set, do AMRAP. If you do not have a spotter working out with you, please use common sense, be safe and come sign up at my gym because we have great spotters here.

WOD: 4 rounds of

8 power snatch (choose a weight that is hard but doable.)
Row 250m

*if you do not have a rower, do sprints 200m sprints. If you do not have a barbell for the snatch, use a dumbbell and do 4 per arm. Cheers Mates!