May 13, 2014

Strength:

 

Clean:

 

If you know your one rep max for Cleans, do clean @ 75 percent x 1 x 3. If you don't know your 1 rep max clean, find it.

 

Clean pull @ 90 percent of clean x 3 x 3.

 

Clean deadlift @ 100 percent of clean x 3 x 3.

 

Back Squat:

 

If you know your 1 rep ma...

April 23, 2014

Mobility:

 

Group mobility for 10 minutes

 

Skill:

 

Sled pulls

Squat cleans 1 x 3 @ 75%

Clean pulls 1 x 3 @ 80%

Clean dead lifts 1 x 3 @ 103%

 

Metcon: "Nasty Girls" 

 

3 rounds

 

50 squats

7 muscle-ups

10 hanging power-cleans @ 135/95 LBS

April 7, 2014

Congrats to the Summa folks who ran the Hot Chocolate 5k yesterday in downtown Philly; particularly to Audrey Chen for killing her first race ever! Other Summa runners who crossed the finish line: Michael Michener, Beth Japchen, Phil Gutis, Trish Rosiak, Scott McFarlan...

Please reload

Featured Posts

12-19-13: Dig Your Heels In

December 19, 2013

1/2
Please reload

Recent Posts

January 28, 2020

June 4, 2014

June 3, 2014

June 2, 2014

May 31, 2014

Please reload

Archive
Please reload

Search By Tags