Our goal for the start of 2014 was to give One World a facelift. We tore out all the racks in the lobby area (Brad is building a new t-shirt display), and we are repainting the entire gym. Our new colors are dark red and black! It's looking good so far. I have about 75% of the gym painted. We will also be painting the girls bathroom sometime this month and getting new lighting for the entire gym at the end of February or early March. Please bear with the small messes in certain parts of the gym during this entire process. Thank you all for making this latest transformation possible!!! (click on the pic to see it larger)
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WORKOUT 1/8/2014
- Deadlift- 5@65-68% / 5@70% / 4x3@75%
Then....
Complete the following for time:
BUY IN: 500m row
5 rounds of:
- 10 pull-ups
- 15 box jumps (M:24"/W:20")
CASH OUT: 500m row
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8 WEEK WEIGHTLIFTING CYCLE by Catalyst Athletics
Day 3 (Reps x Sets)
- 3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70% x 4 sets
- Clean Pull - 90% (of clean) x 3 x 2, 95% x 3 x 2
- Front Squat - 70% x 3 x 5
- Good Morning - 3x5
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Only the 70% is 4 sets
Posted by: Freddy | January 10, 2014 at 07:48
Hey Freddy I really like this programming but I am wondering the 4 sets of 3 pos. clean is it 4 sets at each percentage?
Posted by: Mike Martinez | January 10, 2014 at 07:07
New changes look great!
Posted by: Smita | January 08, 2014 at 10:07