05.19.20

“Live as if you were to die tomorrow.  Learn as if you were to live forever.”-Mahatma Ghandi.

Day 64 shutdown.  Zoom with us today at 5:30pm, meeting ID: 502 257 8717 password:  smdcf.

Monday-3:00pm 785 839 2681

Tuesday-5:30pm 502 257 8717

Wednesday-7:00pm 502 257 8717

Thursday-5:30pm 385 888 1887

Friday-3:00pm 785 839 2681

Saturday-10:00am 207 950 8460

password for all classes is: smdcf

COVID-19 at home

1.plank accumulate 3 total min. in this position

2.8 min. pvc snatch skill work

for time:

-50 weighted situps

-40 odd object sumo deadlift high pull

-30 jumping jacks

-20 odd object shoulder to overhead

-10 broomstick overhead squat

Level 1 Home Gym

1.3 pos. (hip, knee, floor) power snatch work to challenging in 12 min.

2.3. pos. (hip, knee, floor) power clean + overhead anyway work to challenging in 15 min.

for time:

-50 weighted situps

-40 hang power clean #95m #65f

-30 double unders

-20 shoulder to overhead #95m #65f

-10 overhead squat #95m #65f

Level 2 Home Gym

1.pause snatch + snatch work to challenging in 12 min.

2.pause clean + clean + jerk work to challenging in 15 min.

for time:

-50 toes to bar

-40 hang power clean #115m #75f

-30 double unders

-20 shoulder to overhead #115m #75f

-10 overhead squat #115m #75f

 

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