THURSDAY 130912

Ring Dip Progression: Please note the Ring Dip Progression will begin again next Monday following a Ring Dip Clinic this Saturday at 11:00 AM with Greg Amundson.

As Many Repetitions As Possible (AMRAP) in 1:00 of Wall Ball Shots
Rest 1:00
As Many Repetitions As Possible (AMRAP) in 1:00 of Wall Ball Shots
Rest 1:00
As Many Repetitions As Possible (AMRAP) in 1:00 of Wall Ball Shots
Rest 1:00

Note: Continue this work to rest ratio until you complete a total of 150 Wall Ball Shots. It’s been a tough week of training, and it’s only Thursday! Use a medicine ball weight that is challenging yet allows consistent movement for the duration of the work period.

When you are done, rest as needed then work up to a new 1RM on the Bench Press. The Wendler Series for the Bench Press and Deadlift begins next week!

Santa Cruz Affiliate Cup Competition

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The Santa Cruz Affiliate Cup Competition is coming the weekend of October 13, 2013. If you are interested in competing on a team of 4 Athletes, either at the Advanced (Rx’d) or Intermediate (Modified) level, please sign up at the gym. The cost for each Athlete is $50.00.  Please see Coach Heather Rosenberg or e-mail her if you have questions. This will be a fun and challenging competition and everyone is encouraged to participate.

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