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Snatches and Deadlifts and Rowing, oh my

16
Mar

Snatches and Deadlifts and Rowing, oh my

Got a nagging injury or ailment?  You NEED to attend the Z-Fit Seminar THIS SATURDAY!

Nutrition Q&A Session — Saturday, March 26th – FREE!

WOD for Thursday 031711 – Click Here For Today’s Schedule
Snatch – Work up to a heavy single
Deadlift
Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”
Work Sets:  Perform 5 reps @75%, 3 reps @85%, max reps @95% “working 1RM”

–Rest–
For Time:
Row 500m

Post Snatch and Deadlift Loads and Row Time to Comments
For the strength segment,  we are beginning a Wendler 5-3-1 Program (more details below).  “Working 1RM” is defined as 90% of your current 1RM.  If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it. We are incorporating Oly lifts on Deadlift days.  Start your session by determining the heaviest single Snatch.  You should be pretty warmed up at that point for Deadlifts, so it IS NOT necessary to complete all three of the posted Deadlift warmup sets.  You can just jump in to your first work set of 5 reps at 75%.  By all means if you feel you need a warmup set or two first then do them. Read more on Wendler 531 here

ENDURANCE WOD tonight at 6pm!
Come see what our NEW Endurance Coaches, Big E Erin McKee, and Small P, Paul Potorti, have in store for you

Upcoming Foundations Courses
Starting March 29th – (Tues/Thurs @7pm) – Only 3 spots left!
Starting April 26th – (Tues/Thurs @7pm)

Upcoming Events
Z-Fit Joint Mobility Seminar — Sat, March 19th
Nutrition Guide Rollout and Q&A — Sat, March 26th

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