Seated box jumps by Mike A.
To celebrate the New Year, Mike moved to Shanghai! He's in town this week tying up some loose ends and paid us a visit. Best of luck in Shanghai! We'll see you in two years when you move back.
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IMPORTANT SCHEDULE CHANGE NOTIFICATION
Beginning on Monday (2/7), the 5:15/6:15/7:15 pm sessions on Monday/Tuesday/Wednesday/Thursday are cancelled. The new session times are 5:45 pm & 6:45 pm. The rest of the schedule remains the same. You can click on the "Current Schedule" link on the left sidebar to see the new gym schedule.
We are also adding a Sunday session at 10 am. If the "Make-Up Day" falls on Sunday (like it does this Sunday), then the gym will be closed. I will ALWAYS post a notification the day before if the "Make-Up Day" falls on Sunday.
Please text me if you have any questions about the new schedule.
Freddy- 510.209.8990
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WORKOUT 2/3/2011
After a good warm-up, take 15 minutes to establish your best one rep max front squat for the day.
Rest five minutes, then...
One cycle is three rounds of:
- 3 thrusters @ 50% of your one rep max front squat for the day
- 6 ring dips
Rest two minutes and repeat for a total of three cycles.
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POWER HOUR 2/3/2011
- Squat 3/3/3
- Front Squat 3/3/3
- Overhead Squat 3/3/3
- Max reps true push-ups X 2 attempts
True push-ups are done with each hand and each foot on a parallette.
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What the hell I'll be there too, and wear my singlet -- but only if everyone else does too!
Posted by: Jason | February 03, 2011 at 20:33
Ange. I'm there too....my usual late time! Got a new front squat PR today!
James, you crack me up!
Happy Year of the Rabbit!
Posted by: Maria | February 03, 2011 at 18:59
Angela, I'm there. I've been stretching my wrists via 'Front Squat Therapy' all week! Also, since it's Chinese New Year.....GUNG HO FAT BOY! (that's what people were yelling at me when I was in Chinatown) :P
Posted by: James | February 03, 2011 at 16:01
O-lifting this Saturday at 10 a.m.
Who's in?
Patrick, Alex, Maria, and James:
Have you guys been practicing and doing your homework? If not, today's a good day to do so.
Posted by: angela | February 03, 2011 at 13:50