Trevor

Workout of the Day

For time:
20 1-arm DB power snatch (10/side)
20 Burpees
16 1-arm DB power snatch (8/side)
16 Burpees
10 1-arm DB power snatch (5/side)
10 Burpees

Advanced: 45#/35# DB

Mobility Monday

Saturday’s injury prevention seminar with Dr. Rob Speirs went very well.  Props to Rob for a concise, well prepared presentation.  Today’s post was meant to be an explanation and video of the Tom House Shoulder protocol and the hip cycle exercises we learned on Saturday.  Unfortunately, I left all the material at the gym, so stay tuned for more details.  I’ll post them as soon as I get it together…

Over-Under

* Group class tonight at 6:00pm

* POSE Running Clinic: Take II

Workout of the Day

20-15-10 reps for time:

Box jump – above the knee
DB alternating 1-arm power snatch & lunge (35#/55#)

Second Pull

“Gabrielle”

5 rounds for time:

10 burpees

15 kettlebell swings

20 one-arm dumbbell snatch & lunge

This workout, also known as “It’s a girl” and “Shakey’s Revenge”, is now named after Shakey’s daughter, Gabrielle.

This weekend would be the perfect time to do the Thruster Challenge.  So far the score to beat  is Derek’s 32, just two more than Suzanne’s 30.  Let’s get some more scores on that board!