We had an amazing competition on Saturday. We are still catching our breath from it and want to make sure we give the best rundown we can. Tomorrow night’s post will be all about the feats of strength and heart seen at the Summer Slam 7’s.
The strength training program will be the power lifts – the Press, side effects Deadlift and the Back squat. The next four weeks will develop muscular endurance. We will be working in sets of 10. Week 1 will be three sets of 10. This will take some guess work to find your working sets. You may think about body weight or 50-60% of 1RM’s as a target weight. It may take a week or two to play around with it. If you fail at rep 8 or 9 you might be doing it right. 
This week we will Deadlift on Monday, # order Press on Wednesday and Squat on Friday. 
Tuesday evening at 7:30pm we will be having our Eat Well Live Better Challenge and Nutrition Seminar. Thursday’s WOD will be super special – for Coach Micayla who will be leaving us to go to school in Sonoma! Make sure you give her well wishes and big hugs the next time you see her.

Workout of the Day
Strength/Skill Week 1 of 4
Deadlift
3 Sets of 10
It will take some thought to find your target weight. Start with Body weight on the light end and up to 60% of 1RM on the high end.
Conditioning
7RFT
9 Pullups
12 Pushups 
15 Box Jumps 24/20
12 minute time cap