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Workout Of The Day
WARM UP – MOBILITY
3-4 min aerobic warm-up
Dynamic joint warm-up + stretch
Overhead squat + Snatch warm-up drills
3 warm-up building sets of:
3 muscle snatch
3 hang power snatch
3 snatch balance
– rest 60-90 between sets, keep weights light and reps crisp
POWER SNATCH + HANG SNATCH + OVERHEAD SQUAT
Every 2 min x 8 sets:
Sets 1-3: 2 power snatch + 2 hang (squat) snatch + 2 overhead squat (done as a complex) (building 55-70% of 1RM power snatch)
Sets 4-8: 1 power Snatch + 1 hang snatch + 1 overhead squat (build to a heavy set of the complex)
SNATCH PULL X 5
Every 2:30 min x 4 sets (85-90% of 1RM Snatch)
PUSH PRESS X 3
15 mins to build to a heavy set of 3 push press
8-10/side Dumbbell Filly Z-press (hold one KB in the front rack position, press DB in other hand)
– rest 30s –
8-10/side parallette plank dumbbell rows (plank from one hand on the parallette, row with the other arm)
– rest 30s –
12-15 Weighted hip extensions
– rest 60-90s –
We never stop pushing the envelope when it comes to just how great we can be. We are constantly looking for ways to improve our gym and experience for our members.
We Want To Be The Best
Why would you settle for anything less? We won’t. We designed our gym when we were customers, and have never forgotten what we wanted as customers.
Due to the number of solicitation calls we receive, unrecognized numbers will not be answered (leave a message for a quick call back). Solicitors don’t bother.
124 East Cordova St.