1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Eat Local and Support Small Businesses!

May 13, 2015

In case you haven’t noticed, pharm the fridge is LOADED with a new batch of eggs from Stueve Dairy. There are smalls for $4 or Jumbos for $7. These eggs are local from free range, medications pasture raised chickens. If you haven’t had a chance to try them out come in and I will give you 2 eggs for free. Just make sure you have a way to get them home safely! 

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Workout of the Day

Strength/Skill

3 sets of 1 Behind the Neck Push Press/Jerk, link 2 Overhead Squats

Work from the rack.  Take 7-10 minutes to get warm and accustomed to the movement, and work up to a moderate weight for 3 working sets.  55-60% of 1RM Clean and Jerk is a good starting point.  If you did this last week, you may add 5-10#.

Stiff-Legged Deadlift

3 sets of 8

Take 3 or 4 minutes to warm up following the PP/OHS work.  Review the video.   This is basically a Good Morning with hands in the Deadlift/Clean position.  Keep the loading light – 25-30% of 1RM Deadlift.  We all have to learn this movement – it may light up the hammies much like the Goat Bag Swings.  KEEP THE BAR CLOSE.

Conditioning

5RFT

10 Overhead Squats 95/65

50 Doubleunders*

12 minute cap.

If you do not have Doubleunders, do 15 attempts

Optional Work

3 Rounds, for Quality, not time

12 Plate Situps

12 Russian Twists – lean back and keep the feet elevated

1 minute plank – 3 sets, one is standard plank, then do a side plank, and on final plank switch sides

Take as much time needed.  Or attempt to do this as quickly as possible – 7-8 minutes is pretty fast. 6 minutes is Denny stuff.

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