Barbell Club info and TJ’s Gym WOD for Mon. June 10th and Tues. June 11th

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6am at Redwood is blowing up!

TJ’s Gym Barbell Club Summer Session, 2013
All Classes take place in San Rafael on Sundays 9:30-10:45am
Sunday, June 10-Sunday, August 1 (13 classes)
Membership Options:
One per week $260 for the session (comes to $20/class)
OR
Barbell Club Punch Card
$220 for 10 classes (comes to $22/class)
Will expire on August 1
OR
Drop-ins for $25/class
***10% off membership second family member when two join together***

Email allison@tjsgym.com to register

WOD

Monday

All Levels
A. Power Clean + Push Jerk; 2 reps; 4 sets; rest as needed

B. Clean Grip Deadlift; 3-3-3-3; rest as needed

For Time
21 Hang Power Cleans
9 Burpees
15 Hand Power Cleans
15 Burpees
9 Hang Power Cleans
21 Burpees

Wrench
A. Power Clean + Split Jerk; work at 80% of max effort; complete 4 singles; rest as needed
B. Clean Pull; 3-3-3-3; rest as needed (work at 100% best clean)

For Time
21 Hang Power Cleans (135/95)
9 Burpees
15 Hand Power Cleans
15 Burpees
9 Hang Power Cleans
21 Burpees

Metabolic

Compare to Friday March, 29th

50 DB  Hang Clean and Jerk

50 Toes to Bar

50 KB Swings

50 Cals on Airdyne or Rower

50 Walking Lunge Steps with Dumbbells

50 10m Shuttle Sprints (both hands need to touch the ground on the line at each end)

50 Vertical Jumps with Both Hands to a target 8 inches over reach

50 Window Wipers (http://www.youtube.com/watch?v=jY7IoEbPtpY)

Tuesday

All Levels
A. Back Squat; 2.2.2 (10sec on rack between doubles); 4 sets; rest 2mins

6min @ 85%
10 DB Step ups
5 Renegade Rows
rest 3mins (walk 200-300m during rest)
6min @ 85%
8 Wall balls
15 Sit Ups
rest 3mins (walk 200-300m during rest)
6min @ 85%
7 Thrusters 75/55
7 Pull Ups

Wrench
A. Back Squat; 2.2.2 (10sec on rack between doubles); 4 sets; rest 2mins

5-4-3-2-1 @ 90% effort
Power Snatch 135/95
Deficit/P-HSPU
rest 5mins
10min @ 90%
0-10-20 Shuttle Run
10 KB Front Rack Walking Lunges (70/53 per hand)
5m HS Walk

Out of Town WOD

Mobility WOD

Screen Shot 2013-06-09 at 6.42.07 PM

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About tjsgym

Owner of TJ's Gym
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