TUESDAY

Joe G. looking very happy doing accessory work

ANNOUNCEMENTS:

1.Barbells for Boobs fundraising event is Saturday, November 18th at 9 am.

 2. Our annual Thor Fitness holiday party will be at Napper Tandy’s in Smithtown on Saturday, December 16th from 7-10. Price is $35 for open bar and appetizers. Cash bar after 10. We had a blast last year!! Save the date.

A. STRENGTH

Clean complex

squat clean + power clean + hang power clean (above knee)

1 + 1 + 1 x 5

Progression in weight.

B.  METCON

“Clean it … jerk it”

As many reps as possible in 7 min:( power or squat)

15 clean and jerk 95/65

15 clean and jerk 135/95

15 clean and jerk 155/ 105

Remaining time max reps at 185/125

C: Endurance

8 X 250 METER row for time- score slowest interval. Set 1:00 rest for your interval.