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Quote of the Day: “Fall in love with the process, and the results will come”

A. 1RM Strict Weighted Pull-Up

B. 5 rounds for time of:
10 Toes To Bars
10 Power Snatches, 75/55 lbs
10 Box Jumps, 24/20”

A. Front Squat 1-1-1-1-1-1-1

B. 75 Wall Balls for time

A. Jerk, find 1RM or build up to a heavy single

B. Partner workout
amrap in 12 mins of:
12 Hang Power Cleans, 135/85 lbs
12 Supine Ring Rows
12 meters Wheelbarrow Walk

If you were planning to attend one of the two upcoming one-day Weightlifting seminars with Vasiliy Polovnikov, time to register is NOW! Register here:
Vasiliy Polovnikov Weightlifting Seminar – May 16 (Saturday)
Vasiliy Polovnikov Weightlifting Seminar – May 17 (Sunday)

Vasiliy is a seasoned member of the Russian Weightlifting team, Master of Sport International Class, record holder and multiple times national Russian champion, European Silver medalist of 2008, with the Silver in the 2014 Championship of Russia with the total of 416kg (190kg Snatch and 226kg Clean and Jerk)… that is 915.2 lbs total (418 lbs Snatch and 497.2 lbs Clean and Jerk).

Vasiliy is also the director of training at the weightlifting school of Geraklion Foundation of Innovation Development and Modernization in Medicine and Sport, Moscow Russia.

Quote of the Day: “Perfection is not attainable, but if we chase perfection, we catch excellence.” – Vince Lombardi Jr

Fitness:
4 rounds for time of:
8 Chest-to-bar Pull-ups
8 Push Press, 115/65 lbs
12 Back Squats, 115/65 lbs
Run 400 m

Performance: 5 rounds and 4 bar muscle ups instead of pull ups

Coaching Notes: you should be able to finish each round well under 4 minutes. If you start the Performance version and under 4 min round is not happening, switch to Fitness version.

Please welcome our newest member Joe who graduated into classes last Friday! Let the fun begin!

A. Front Squat 3-3-3-3-3

B. amrap in 7 min:
Overhead Plate Walk, 45/25 lbs, 100 ft
6 Weighted Pistols, 45/25 lbs
30 Double Unders

2 rounds of:

in 5 min do:
3 rope climbs
then amrap of:
16 KB Snatches, 20/12kg, alternate right/left as desired
10 burpees

rest 2 min

Want to get better at Olympic Weightlifting? Register for one of the 1-day seminars with Vasiliy Polovnikov in May. Vasiliy is a seasoned member of the Russian Weightlifting team, Master of Sport International Class, record holder and multiple times national Russian champion, and European Silver medalist of 2008! Vasiliy holds the Silver in the 2014 Championship of Russia with the total of 416kg (190kg Snatch and 226kg Clean and Jerk)… that is 915.2 lbs total (418 lbs Snatch and 497.2 lbs Clean and Jerk). The seminars are on May 16th and May 17th. Registration is up and space is limited – May 16th, May 17th.

A. Bench Press, 1 Rep Max

B. for time:
15 Bench Press, 155/83 lbs
— then —
3 rounds of:
15 Ring Push Ups
10 Knees To Elbows
Row, 500 m

Christina

A. Front Squat 2-2-2-2-2-2

B. amrap in 7 min:
4 DB Burpee Squat Clean Thrusters, 40/25 lbs
8 Kettlebell Swings, 24/16kg
12 Box Jumps, 24/20 in

Jessica

The Spring Whole Life Challenge is starting May 2nd and we are in it again! Join our team!

A. Weighted Strict Pull-up: 1 Rep Max
or 10 minutes to build up to a challenging 1 rep weighted strict pull up.

B. 5 rounds for time of:
7 Power Cleans, 135/83 lbs
7 Strict Pull-ups
14 Sit-ups, feet anchored, hands on temples
Run 200 m

Rack position for Presses

For those who missed it – we will be hosting a seasoned member of the Russian Weightlifting team, Master of Sport International Class, record holder and multiple times national Russian champion, European Silver medalist of 2008, Vasiliy Polovnikov with the only two in NYC one-day seminars! Vasiliy holds the Silver in the 2014 Championship of Russia with the total of 416kg (190kg Snatch and 226kg Clean and Jerk)… that is 915.2 lbs total (418 lbs Snatch and 497.2 lbs Clean and Jerk). The seminars are on May 16th and May 17th. Registration is up and space is limited – May 16th, May 17th.

A. Shoulder Press 3-3-3-3-3

B. For time:
10 DB Shoulder Press, 40/25 lbs
50 Double Unders
8 DB Shoulder Press, 40/25 lbs
40 Double Unders
6 DB Shoulder Press, 40/25 lbs
30 Double Unders
4 DB Shoulder Press, 40/25 lbs
20 Double Unders
2 DB Shoulder Press, 40/25 lbs
10 Double Unders


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