Wednesday – 070313

(Welcome back for the summer Coach V-Fung! Yes, she will be running a few classes during the month of July!)

Great work everyone during our dedicated month of June towards Oly lifting! Many of you established new PRs and most importantly, most everyone improved their technique and “feel” for both lifts. Keep up the good work as we will revisit the Oly lifts in a later cycle. Next up for the month of July will be our base strength lifts…another exciting month ahead! Coach M

SWOD : 5-5-5 reps of
1. Back Squat
2. Shoulder Press
*Sets should be approx. 70,80,and 90% of 5 RM(your 5 RM should be approx. 80-85% of 1 RM)
CWOD : 10-9-8-7-6-5-4-3-2-1 reps of the triplet
Chest-to-bar pull-up
Box jump, 30/24 inch box
Med Ball Sit-Ups(14/10)

Skills Practice :
Pistols 5 sets of 5/leg, rest 1 min between sets
Double KB Press 3 sets of 5, increase load each set
WOD : Same as above, only regular pull-ups instead of C2B