There are so many things going on this weekend, I hope you can make some of them.
First Coach Nicole and her husband Ian are hosting a pig roast on the beach at their Vashon Island House. Details in the picture
Run: 10 x 100m Run. Run to the 200m mark then walk back and when you return, hit it again hard right away.
Row: 10x1 minute max effort row. 1 Minute work with 1 minute rest.
Shoulder Press Week 2
First work set 3 Reps @ 62% your 1RM
Second work set 3 Reps @ 72% your 1RM
Third work set max reps @ 80% your 1RM
30 Clean & Jerks for time (135/95)
Snatch Grip Deadlift
5 Sets of 3 Reps (100-125% your 1RM Snatch Weight, use wraps if you want)
This is a week to give each of you amazing music.....you're welcome :-) This was my cartoon when I was a kid.