Words of wisdom from Michele F….

500 M Row


Russian KB Swings (53/35)

Shoulder to Overhead (115/75)

THEN (immediately after)


Power Cleans (115/75)

Handstand Push Ups

500 M Row

*Please remember…this is de-load week.  The bar should be LIGHT and the goal is to do every set of barbell movements unbroken.  If you cannot put 200+ pounds overhead and clean over 200+ pounds, please scale the weight down.


Congrats to Michele F for getting her FIRST UNASSISTED PULL UP!!!  I have the video to prove it!  Now on to consecutive reps….