Watch live as CTO’s Trevor Moore and 2015 National Champion Logan Griffin lift at Youth Nationals this weekend. Use the link below to watch Logan lift at 1pm today (Saturday) and Trevor at 1pm on Sunday!
Intermediate: Power Clean 3-3-3-3 , Clean Pull 5-5-5-5-5 @3rm,+10,+20,+25+30
6-10 sets of: 400m Sled Drag 90/70 + 400m Run
*no rest between movements or sets
3×10 Front Rack Walking Lunge
2 Hang Power Clean + 1 Power Clean 4 sets (heavy as possible)
Low Bar Back Squat +5 from monday if completed
Toes to bar: strict 4 x max effort
HEADS UP…BEACH WOD!
Next Saturday July 2nd we are doing a beach workout in the morning down at the oceanfront. The plan is to meet up at 930am by the new outdoor fitness park at 36th st. on the beach and incorporate elements of the park in our workout. The creators of the project “Hillier Ignite” will be hosting an unofficial opening to celebrate VB’s first outdoor fitness area at the oceanfront. Afterwards, weather permitting, we plan on hanging out and celebrating America! Friends and family are encouraged to join us!
Intermediate: Front Squat 5×4 @75, 80, 80, 85, 85% , Push Press 5 rep max , 3 x Max Chin-ups
7-10 sets of:
3:00 Max Distance Run (rest 3:00 between)
Every :45 for 10 sets complete 3 Bench Press
5 sets heavy as possible: 1 Power Snatch + 1 Hang Snatch , Push Press 5-5-5-5-5 (:02 pause between reps) , Chest to bar 4×15 or max unbroken, which ever is less. If you hit 15 rest :30, if less rest as needed.