‘Tis the Season! Leave Season’s Greetings for your coaches in their stockings… blank cards are next to the sign-in computer.
A. Jerk Complex:
(2-Power+1-Split)
w/ 5 Sec pause at the bottom of the dip
Build to Heavy Complex
(4-5sets)
B. Front Squat
3×5
C.
“Jackie”
1,000m Row
50 Thrusters 45,35
30 Pull-ups
(Time Cap 15:00)
6am
Sy 115/125/10:30
Alfredo 105/135/11:16
Jay 105/135/10:25 @35
Katie 95/105
Damian 135/155/8:47
Travis 125/ 10:58
9am
Amin 9:48
Tatiana 13:15
Emily 13:33rx
4pm
Jeff 10:42
Karen I
5pm
Cheryl
Sue
Ryan 165#/8:43rx
Darren 185#/10:18rx
6pm OG
Allie 9:02rx
7:30pm
Lisa 85 105 11:51
Chance 135 185 11:14RX
Tiffany 70 80
Michael S. 95 110 13:14 35#