10/30/13

Hey BlackBox!! Some big news for this week.
First, Thursday (tomorrow) is Halloween and we will be dressing up at the gym. I invite everyone to dress up for their workout and even your work day if you can get away with it. Come see what Dutch and Davis will be!!

Next, Andrew is hosting a Halloween party on Friday night and you are all invited! Details below:
HALLOWEEN PARTY
When – Nov 1st (Friday)
Where – 3636 Manderly Place 76109
Time – 8pm
Theme – TV characters (past or present)

Workout:
High Box Jumps x8
Single Leg Sq x8
Followed By:
4 min Max rounds
15 cal AD
10 burpees
Rest 4 min
4 min max rounds
15 cal AD
10 burpees

10/29/13

Workout:
Heavy KB swings x8
Single Leg DL x8 each leg
Followed By:
5 sets
6 wt pullups
6 wt step ups
Rest 2 min

10/28/13

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Saturday was a fantastic meet for all our old and new weightlifters. We had lots of medals won and a couple PRs. The best part of all of it was watching everyone cheer for each other and support the team. Here are a couple photos from the meet. Its time to start prep for the state meet so no relaxing!

Workout:
Snatch x2
Sn PP+OHS x 3+3
Followed By:
3 sets
500m row
15 pushups
Rest 3 min

Weightlifting:
Day 1:
Sn PP+OHS x 3+3
Close Grip Sn x 2
FS x 6

Day 2:
Jerk Step Through x 4
Pwr Cl From Blocks x 3
Cl Pull x 6

Day 3:
Hang Sn x 2
hang Sn Below the knee x 2
FS x 3

10/25/13

Workout:
Clean,x2
Cl Pull ,x6
Med Ball Throws ,”x5 (Front, Side, side, Front)”
Followed By:,
1000m row,
3 sets,
5 pullups (wt if necessary),
10 lunges each leg,
,
1000m row,

10/24/13

Workout:
High Box Jumps,x6
BS,x8
Follwed by:,
7-10 20 sec AD sprints,
Full recovery,