“Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.” – Henry Rollins
Click here to support Iron Crab Barbell at USAPL Raw Nationals!
Click here to start with us on our Fall Into Fitness Special today!
REMINDERS: No more 10:30am classes, only 9:30am classes from here on out!
Fitness
1.power clean work to a 1RM in 18 min.
12-9-6 reps for time of:
-toes to bar
-alternating hand dumbbell power snatch (you pick the weight)
-200m run after each round
Performance & Sport
1.clean & jerk off blocks work to a 1RM in 18 min.
for time:
-150 wall ball #20m #14f*
*in as few sets as possible, run 400m after every set is broken
post times to comments
Southern Maryland Strength & Conditioning's Blog 