Power Housekeeping


Power Housekeeping

Fight Gone Bad 5 — September 25th! 
Join our team!

WOD for Tuesday 072710 — – Click Here For Today’s Schedule 
Clean & Jerk
Determine 1RM
Warmup:  3 reps @40/50/60% 1RM
Work: 1 rep @75/85/95% 1RM, then 2-3 attempts at a new 1RM
On the minute for 10 minutes perform:
3 Power Clean and Jerks (75% 1RM)

Post Clean and Jerk Loads and Metcon Load to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Clean and Jerk.  Use common sense and good judgement.  When in doubt, live to lift again another day.  New 1RM’s may only be recorded if the lift is done with full ROM, ie Clean received in a full front squat and Jerk stood to full knee and hip extension elbow and shoulder extension.

Bootcamps – Starting THIS WEEK
Strength & Conditioning Bootcamp (M/W/F @6:15am)
Strength & Conditioning Bootcamp (M/W/F @7:15am)
Strength & Conditioning Bootcamp (M/W/F @6:00pm)
Weight Loss Bootcamp (M/W/F @7:00pm)

Upcoming Events
SMR Coaches Clinic – Sat/Sun, August 21/22
Fight Gone Bad 5 – Sat, September 25
Pendlay Olympic Seminar – Saturday, October 16th — Only 8 spots left!

1968 Heavyweight Olympics!