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3-27-17….. Deload week!

This week we will be focused on resting from heavy lifting.  It’s important to allow the joints a break from heavy stresses and we just finished an entire 12 week lifting cycle.  We will now transition for the next week into doing levels testing as well as some bench mark metabolic conditioning tests. 

If you are stuck at a level, then it’s important that you still come and use this time as coached practice in order to increase your skills to move you to that next level. For example, if you are stuck at the clean and jerk weight for the level 2 test, then let’s spend some time working on technique so that you can get that lift eventually.

So have fun, and let’s level up!





Filthy Fifty / Dirty Thirty

Box Jumps (24/20)

Jumping Pull Ups

KB Swings

Walking lunges (total)

Push Press (45/35)

Back Extensions

Wall Ball (20/14)


Double Unders