May 21, 2014

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S&C Workout:
Press x3,
Bent Over BarBbell row x6,
Suitcase carry x3;

5 sets:
5 pullups,
5 DumBell Push Press,
rest 2 min,
2 min ME AD.

May 20, 2014

Keep your calendars open for May 31st @ 9 am. Blake will be giving a strength and conditioning seminar at The Trailhead. Show your support for BlackBox by heading out there and working off a little of your Friday night.

Trailhead

S&C Workout:
Snatch pull (5 sec up/down) + Snatch x2,
FS x3;

3 sets:
250m row,
7 Thrusters,
Rest 2 min.

May 19, 2014

As soon as our newsletter came out last week, we created more news worthy activities and information that we wished we had placed in the newsletter.

-BlackBox Games will be June 6th from 6 pm – 8 pm. Follow this link for more information and to RSVP: http://www.eventbrite.com/e/1st-annual-blackbox-games-tickets-11638652523

-Strength and Conditioning will have a noon class on Tuesday and Thursdays! You can now attend your S&C class at lunch time Monday thru Friday.

mouselifting

Strength & Conditioning:
TRX Squat jump x8,
Weighted walking lunges x8,
Turkish Get Up x5;

3 sets:
200m run,
12 box jumps,
12 wallballs.

May 19, 2014

Weightlifting:
Day 1:
Sn Drop x 2
Hip+Hang+Floor Snatch x 1+1+1
Sn Pull +8 sec Negative x 3

Day 2:
Pwr Cl+Clean + Jerk x 2+1+1
Pwr Jerk+ OHS x 2+3
Front Squat x 8

Day 3:
Hang Sn x 3
Clean x 2
Cl Pull x 6