October 11th


10 Squat Clean (155/115lbs)
10 Hang Squat Clean (135/95lbs)
10 Squat Snatch (115/75lbs)
10 Hang Squat Snatch (95/65lbs)
10 Squat Snatch (155/115lbs)
10 Hang Squat Clean (135/95lbs)
10 Squat Clean (155/115lbs)


Front Squat
Hang Power Clean
Power Snatch
Hang Power Snatch

If you like lots of barbell movements in one workout, this one is fun in a weird, sadistic kind of way. Otherwise, it is kind of miserable. ? We played around a lot with the loading and the movements. We discussed having squat movements sandwiched between power movements, but decided we wanted only Squatting movements. After doing the workout, it isn’t your legs that fatigue the most, it is your shoulders and lung capacity. And, after the last two days, everyone’s shoulders should be nice and warm. ? With regards to the loading, we want it to be heavy enough that is messes with their heads, but not so heavy that they are in danger of failing reps. We initially had the Rxd loads a little heavier, but after trialling it at different loads (No, we didn’t do it twice!! Different people did different loads), the stimulus we wanted occured with the loading as it is currently written. It tests both strength endurance and cardiorespiratory capacity, but mostly, psychological tolerance to discomfort. Buckle up!


Also this week. See the Facebook events page for more details.

Running Club on  Tonight at 5:45pm.

Yoga on Saturday Morning at 8am.

FREE Community Workout on Saturday at 9:30am.

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