WEDNESDAY

Don’t forget to sign up for Barbells For Boobs! The Thor Fitness team is forming. When you register join the Thor Fitness team and start fundraising! I set a goal of $2500. On Saturday, November 4th we will get together and do Barbells for Boobs fundraiser wod Grace. Click HERE to take you to the registration page.

Also, don’t forget to order apparel for the Fall/Winter. I will not have inventory so it’s now or never. Place your order ASAP. I would love to get it in by the end of next week so we can get our cool stuff soon.

ACTIVE GROUP WARM UP

A. Strength:

Super set …

1/1/1/1/1

deadlift

2/2/2/2/2

push press

B. Metcon

21-15-9

pull ups RX+ C2B L1 ring rows

deadlift 60% of 1 rm from today

C. Core work

100 situps NFT

WEIGHTLIFTING/OLY @ 6:15 pm

Let’s get back to basics and break down the clean and the snatch and work on technique. After all, if you don’t have technique, you will not be able to move the weight.

1.Tempo clean 3 x 3

“pause 1” off the floor, below the knee, above the knee, mid thigh, “power position” for 2 seconds at each position focusing on balance through the whole foot and staying centered over the bar. Light load.

2.tempo clean + push press +push jerk + jerk 1 + 1 + 1 + 1 x 5 sets. Stay light.

3. pause tempo snatch 3 x 3 . Same as tempo clean.

4. accessory work