15 – 12 – 9 – 6 – 3
Power snatch 95# (65#)
Burpees
Then; come prepared with a weakness.
Post time to comments.
Greg B. getting comfortable with uncomfortable.
Another world-class design by Jake Theno.
Lets get excited that our hoodies are coming (expected date of arrival 12/16). They will be black with grey, red and white custom silk screen and embroidery. They are 9oz weight, 100% organic cotton, recycled zipper hoodies. The cost will be $60, with proceeds going to fund new rowers (we don't know where we'll put them). YAY!
The back reads the 100 words of World-Class Fitness:
Eat meat and vegetables, nuts and seeds, some fruit little
starch and no sugar. Keep intake levels that will support
exercise but not body fat. Practice and train major lifts:
Deadlift, clean, squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups, dips, rope climb,
push-ups, sit-ups, presses to handstand, pirouettes, flips,
splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many
combinations and patterns as creativity will allow. Routine is
the enemy. Keep workouts short and intense. Regularly
learn and play new sports. – Greg Glassman
