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February 2, 2018

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Feb

February 2, 2018

GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 T – spine opener
5 PVC prone lift offs
5 Goblet squat @ tempo 3 sec down
Prone Lift Off
+Trainer- led bar path drills

BARBELL
Shoulder to overhead complex
5 Sets of:
2 Strict press (tempo 3 seconds down) + 3 push press (2-second pause @ the top tempo 3sec down)+ 4 push jerk(2-second pause in the catch postion)
Technical load/not heavy
www.yooying.com/p/1681643223204720552_4921676073

DUMBBELL STRENGTH
3 sets of:
Dumbbell complex
6 Deadlifts
5 Hang power cleans
4 Shoulder-to-overhead
RX 50/35; Master55+ 35/20

SINGLE LEG STRENGTH
3 Sets of:
5 Each side Drop lunge with knee lift www.yooying.com/p/1658456616360445116_4921676073

Gym Anniversaries

Lots of long-timers…thank you, everyone, for supporting us!

Eight Years
Lucy Pawlowski

Seven Years
Stef Mooney

Six Years
Tim Grabenbauer

Five Years
Crystal Bragg

Four Years
David Carter
Julia Carter
Johnny Zambito
Hans Stancil
Gina Karshner

Three Years
Vinnie Burke

Two Years
Randy Kerperien

One Year
Molly Shambo

Tonight: Open Prep Class #2

Join us at 5:15 PM for dumbbell and barbell cycling. Free for members!

February Newsletter 

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