Friday 4.28.17
Strength Deadlift w/ clean grip – 8 x 2 @ 89% Conditioning 80 GHD Sit-Ups *1 Burpee every rest Competitors 3 x 3 rds. w/ 1 min rest between 10 cal ski 10 STOH (155/105)
April 2017
Thursday 4.27.17
Reminders Pure Barre this Saturday @ noon 9 Am class has returned every week Monday-Wednesday-Friday Strength/Conditioning Weakness EMOM (20) Competitors 3 Rd. 20 Walking Lunges while holding Wall Ball Overhead 20 Wall Balls over Peg Board (20/14) 20 Ring Pull-Ups
Wednesday 4.26.17
Announcements Pure Barre is this Saturday at Noon. Please let us know if you plan to attend by emailing granitestatefitness.inquiry@gmail.com Strength Deadlift w/ clean grip – 5 x 5 @ 82% Met-Con 10 x 30′ cart walks 50 cal row/ski 100 Wall Balls (20/14) 200 DU To be completed in any order
Tuesday 4.25.17
Tuesday 4.25.17 Strength Push Press – 3 x 3 @ 93% Back Squat – 3 x 2 @ 90% Conditioning Row Intervals 500m – 1 min rest 400m – 45 sec. rest 300m – 30 sec. rest 200m – 15. sec rest 100m EMOM (8) 1 Power Clean 1 Hang Clean 1 High Hang Squat
Monday 4-24-17
Reminders 9 AM Class is Back! Monday-Wednesday-Friday Pure Barre is this Saturday @ Noon. We need to have 8 people signed up or we can’t host class so please let us know at granitestatefitness.inquiry@gmail.com Strength Deadlift 3 x 10 @ 74% w/ pronated grip Conditioning AMRAP (14) 5 C2B 10 Slam Ball (20/15)
Friday 4.21.17
Happy Friday! Reminder that this Saturday is our Power Lifting Clinic, free to all current members, $10 for non-members. You will learn more about the squat/bench/deadlift in 2 hours than you have in your life. If you have the time it is fully worth it. Strength- Deadlift 8×2@91% Conditioning- EMOMx10 1. bike 6-10
Wednesday 4.19.17
REMINDER! Power lifting clinic this Saturday, 4/22/17 from 10am-12pm with multiple record holder Nick Guidice. Then he and his team will be working out afterwards and anyone is welcome to stay and see what moving real weight looks like! Free to all current Granite State Fitness members, $10 for non-members Last Week of deadlift cycle
Tuesday April 18, 2017
Strength: Push Press 3×3 @92% (Comp. @93%) Conditioning: AMRAP x12 3 Ring MU 6 bench presses @65% 18 pike sit-ups/v-ups 36 DU/72 Singles Competitors: Post Class A. Bench Press 3×3@93% B. Clean and Jerk 3×3@50%, slow to position 2 then full speed into catch position. C. 20 min warmup then record best
Tuesday April 18, 2017 Read More »
Tuesday April 18, 2017
Reminder!!!!!! Power Lifting clinic this Saturday 4/22/17 from 10am-12pm then stick around to train with Nick and his team and see what it’s like to move some real weight! Free for all current GSF members, $10 for non-members Strength- Push Press 3×3@92% Conditioning- AMRAPx12 3 Ring MU 6 Bench Press@65% 18 Pike
Tuesday April 18, 2017 Read More »
Monday April 17, 2017
Announcements: Powerlifting Clinic this Saturday at 10am! Strength: Deadlift 3×10 @77% Conditioning: For time 6-12-24-12-6 Back Squats 95/65 Shoulder to Overhead Accessory: 50 diaphragmatic breaths Competitors: A.Deadlift 3×10@78% B. Class wod C. Bulgarian split squat 5×3@85% D. Snatch 3×3@50% half speed to position 2,then explode to full catch. Focusing on pulling
Monday April 17, 2017 Read More »
