05.22.20

“An ounce of practice is worth a thousand words.”-Mahatma Gandhi.

Day 67 shutdown.  Equipment drop off is today from 4:00-4:30pm, and Zoom with us at 3:00pm today, meeting ID: 785 839 2681 password: smdcf. How is everyone loving this weeks challenge? Woof!

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

1.10 min. of overhead squat practice with pvc or broomstick/mop

21-15-9 reps for time of:

-odd object power clean

-odd object bent over rows 

Level 1 Home Gym

1.tempo front squat 10 x 5 (use a 3 sec. decent, 1 sec. pause at bottom, and stand up as aggressively fast as possible) at whatever light weights you might have, (add 5 lbs. from last week)

2.10 min. overhead squat practice

21-15-9 reps for time of:

-hang power clean #95m #65f

-bent over barbell rows #95m #65f

Level 2 Home Gym

1.front squat 3 x 5 (add 5lbs from last week)

2.overhead squat 4-4-4-4 work to challenging

21-15-9 reps for time of:

-hang power clean #135m #95f

-chest to bar pullups

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