Nov 10 2014
Welcome to a brand new week! We graduated another group of beginners on Friday so make sure to say hello to the new faces you see around the gym!
Congrats to the ladies of MTM who competed in Friday’s Barbells and Bombshells! MTM Athletes finished in the top 5 in 5 of the 6 categories they competed in! A list of results is posted HERE.
2RM Front Squat
20 Jumping Lunges
10 MB Wall Throws (8′ From Wall)
5 Power Cleans (155/105)
The MB Throw is like basketball chest pass. Standing 8′ (2 Mats) from the wall you’ll throw a Medicine Ball as hard as you can at the wall. It’ll bounce and roll back.
We’re starting a new cycle of squats and oly work. We are in full on Open Prep mode which means a couple things:
1. Wodding takes priority. If you’re looking to compete don’t skip the WOD to lift.
2. Oly work is your second priority
3. Finally you can squat.
8×5 Back Squat 65% – 60s Rest
5×3 Hi-Hang Squat Snatch (80%)
5×3 Hi-Hang Power Clean & Push Jerk (80%)