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June 20, 2014


June 20, 2014

New Goals

Time to refocus…so many of the goals on the goal board have been met, so we are wiping the slate clean and asking you  to set new goals for the remainder of the year.

Don’t forget, your goals should be:

– Measurable. Instead of “get better at pull-ups”, write “string five consecutive kipping pull-ups together.”

– Attainable. If you don’t yet have a pull-up, don’t try for a bar muscle-up. Choose a goal that’s close and work on it.

– Positive. Instead of stating “no injuries,” think about working on mobility for 20 minutes daily, practice perfect form and don’t use weights that are too heavy. In writing your goal, choose something that’s specific.

If you need help in choosing a goal, see one of your coaches. We will be more than happy to help you set one and give you strategies for attaining them.


Workout of the Day
Full (squat) clean (touch-and-go) 3, 3, 2, 2, 2
– rest 3 minutes between sets, build each set

1 Power + 1 split jerk
Do 5 sets of the complex (from the rack)

6×2 back squat @ 70% of 1 RM
Use your recently tested 1 RM. (For this 7-week cycle, Tuesdays will be front squat days and Fridays back squat)

2 x 100m prowler push 90/50
Each set for time, rest as needed between sets

Post your scores to the Whiteboard.

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