Strict Press (Wendler week 3)

Bar dips



Buy In – 80 Air Squats

then 3 rounds

10 HSPU’s (deficit 45+25 for guys, 45+10 for girls)

20 calories on the Airdyne (Be a warrior…don’t dog the AD)

30 KBS 55/35

Buy Out – 80 Air Squats

***Tomorrow is going to be the hottest day of the week make sure to hydrate.


Two weeks left 7/31/13 until we make the oly/gymnastics seminar with Olympians Chad Vaughn and David Durante open to the public.  If you are interested in really trying the perfect your oly lifts and gymnastics skills this is a great seminar and it is at SMCF!  Look for the discount code on the blackboard in the hallway at the gym.