FRIDAY 160520

“Gymnastics Strength”

Lower from a Handstand (or Push-up) to your feet as slowly as possible, 10 repetitions
Lower from a Pull-up to a hang as slowly as possible, 10 reps

Rest as needed then,

“Barbell Strength”

Take 10:00 and establish your 1 repetition maximum weight Deadlift.

Then, with a Barbell loaded to 50 percent of your Max Deadlift perform,

For Time,
Clean, 12 Repetitions

Rest as needed then,

For Time,
Clean, 9 Repetitions

Rest as needed then,

For Time,
Clean, 6 Repetitions

Note: For the “Gymnastics Strength” component of the workout, take your time between repetitions to maximize the time spent in the decent. Keep an approximate time spent in the eccentric phase, with a goal of a total of 5:00. For the “Barbell Strength” use either a Power or Squat clean. Drop the bar as necessary between repetitions. Capture a “split time” for both the set of 12, 9 and 6 repetitions. Today’s workout focuses on develop an equal combination of both gymnastics and barbell strength.


Coach at Los Angeles Police Department Handgun Instructor Training School (HITS)


Congratulations to Greg Amundson on successfully completing the rigorous Los Angeles Police Department, Handgun Instructor Training School (HITS). The LAPD HITS school is the worlds foremost training authority on combat shooting, handgun marksmanship, and small-arms manipulation.


2016 “Memorial Day Murph”

Be sure to save the date! Saturday, May 28, 2016, at 1:00 PM our gym will be hosting the 4th annual Memorial Day Murph Hero Workout. Although extremely challenging, the workout can be modified for all fitness levels. Our very own Britain will be on the grill, and athletes participating in the 30 Day Nutrition Challenge are encouraged to bring their favorite “Zone Friendly” side dish to share!


For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20-lb. vest or body armor, wear it.


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