Tuesday, September 24th, 2019

Our strong and mighty Powerlifters from Rep-tember! Congrats to all Defined athletes who competed and a big thank-you to all of our coaches and volunteers that made this thing happen! Cheers to next year!

Deload/Transition week: New cycle starting Monday, 9/30
Week’s Preview-
Wednesday: Back Squat triples with pace
Friday: Rope Climb Technique 

2020 Defined Intramural Registration! 

A.
3 Position Clean or Snatch
– Choose a lift you want to work on, athlete’s choice!
– Choose Power or full squat for each rep
– Clean + Hang Clean + High Hang Clean (1+1+1)
– Snatch + Hang Snatch + High Hang Snatch (1+1+1)
– Build to a moderate working weight for part B!

B.
EMOTM X 8 Minutes
3 Position Clean/Snatch
Min 1,2,3,4: Using Working weight from Part A
Min 5: Rest
Min 6,7,8: Add weight!

C.
3 Rounds: 3 Minutes ON/ 3 Minutes OFF
Round 1:
Run 200 meters
with remaining time of round, Amrap of the following;
Deadlifts X 15 reps
Burpee over Barbell X 15 reps
Round 2:
Run 200 meters
with remaining time of round, Amrap of the following;
Deadlifts X 10 reps
Burpee over Barbell X 10 reps
Round 3:
Run 200 meters
with remaining time of round, Amrap of the following;
Deadlifts X 5 reps
Burpee over Barbell X 5 reps

* Barbell weight should not exceed 45% of Deadlift 1rm. Something that is light to moderate in weight that you can complete 15 reps of in a row.

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Last September Foundations: Starting Tuesday, September 24th. Limited Registration available! (ONLY 1 more day to register!)