Summer is here – or at least school is out! I would like to welcome back our teachers:) If there is a face you have not yet met, # 100mg or name you don’t know – introduce yourself! You might find a new lifting buddy or running partner. 
Summer events are coming up – Weightlifting Seminar with Charles Shipman, Christmas in July Bunco, maybe some river lounging…Stay tuned to Facebook to keep up on events. If you haven’t texted Alison your # to receive up to date text message, you can text her (with your name and #) at 345-4380.

Workout of the Day
Strength/Skill
3 working sets of 1 Push Press, 2 Overhead Squats
Stiff Legged Deadlift
8 sets of 3
I DID change the sets this week – instead of doing 3 sets of 8, do 8 sets of 3.  The longer set was more of a grip killer than a posterior chain builder.  Lets see how this works out – still keep the weight relatively light – 25-30% of Deadlift 1RM
Conditioning
Alternating Tabata
Chest to Bar Pullups
Burpees
8 sets of the following work
20 seconds of Chest to Bar Pullups
Rest 10 seconds
20 seconds of Burpees
Rest 10 seconds
This will be tough to score, so we will go with lowest score in each round.