Save 2nd Base!


Save 2nd Base!

Friday night , link at 7 pm, pills we will be having a “Save 2nd Base” event with a guest speaker regarding breast cancer awareness. October is Breast Cancer Awareness month. There will be wine, erectile appetizers, and lots of raffle prizes. All raffle ticket money will go to a cancer charity. All raffle tickets are 2 for $1 and can be purchased before and during the event.


Strength/Skill, Week 1 of 4

4 Heavy sets of

2 Power Cleans

2 Hang Cleans

2 Jerks

Like the Snatch Complex, make this work for you.  Take 10 minutes or so to get warm, then work 4 heavy sets of this complex.  For the Hang Clean, squat or power is fine.  For the Jerks, Split or Push is fine.  The goal is to complete this complex as an unbroken set, but if you drop, just quickly pick it up and go again.  60% is a good starting point.  If it’s sloppy, lower the weight.  The goal is to increase 5# each week, so start wisely.


5 Rounds, for Reps

Power Clean, 185/125 for 45 seconds

Rest for 15 seconds

Pistols, Alternating for 45 seconds

Rest for 15 seconds