WOD

Sat, Jun 7 2025

Fri, Jul 4, 2025 at 10:00am July 4 BBQ @ Sparks Marina
Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip
Fri, Dec 12, 2025 at 6:00pm Holiday Party
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)
Barbell Strength 20250607Strength Training w Coach E 2025 0520Core Strength Month

Barbell Strength 20250607


(Check In)
Barbell Conditioning 20250524
(Check In)
Warmup:
Warm-up:
200m walk
2 rounds:
-10 air squats
-10 walking lunges
-10 leg swings
--Then--
-10 PVC pass-throughs
-10 PVC front squats
-30 sec prayer pose
--Then--
-10 tempo air squats 3/2/up
-10 glute bridges
-5 front squat hold w/ barbell 5-sec hold

Preppers:
3 rounds of:
-15 hip extensions
-15 sit ups
-15 Gakk squats

Back squat: (1RM BS)
-8 reps @ 50%
-6 reps @ 60%
-5 reps @ 70%
-4 reps @ 80%
-3 reps @ 90%
-4 reps @ 80%
-5 reps @ 70%
-6 reps @ 60%
-8 reps @ 50%

Front squat: (1RM C&J)
-2 reps @ 50%
-2 reps @ 60%
-2 reps @ 70%
-2 reps @ 80%
-2 reps @ 90%
-2 reps @ 100%
-1 rep @ 100%
-2 reps @ 100%
-1 rep @ 100%

Back split squat (1RM C&J)
-4 sets x 6+6 reps @ 50%

Stretching: :60 each
Childs pose
Couch stretch
Pigeon

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Tracy LYes
Coach EYes
Megan LYes
SheridanYes
Coach JYes
Joe KYes
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)