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Throwback Thursday

Thursday, December 14, 2017
Core Strength
RUSSIAN TWISTS & MEDBALL SLAMS
50 Russian Twists
50 med ball slams
 
Skill
MUSCLE UP SKILL WORK
Practice muscle up skill work 
If you have muscle ups 
Max reps in 2 minutes.
 
Strength
CLEAN LIFT OFF + CLEAN PULL
Clean lift off + clean pulls 
2-2-2-2-2
 
wod
5-4-3-2-1
Ring Muscle Ups (scaled jump mups or 3 pull ups + 3 […]

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Congratulations Tami & Alice

Big Congratulations to Tami & Alice!
Tami – PR’d and made 4 State Records!
Alice – (new weight class) set a State Record and Qualified for International Power Lifting Competition in Vegas!
 
DON’T FORGET!
Christmas Adopt-A-Family
Please help us help two in-need families
SIGN UP
Monday Workout

Skill

Pistols & Progressions
 
 

Strength

Snatch – Max
7 Minutes to build to a 1 […]

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Strength Work

THINGS TO KNOW
Hill Country Christmas Bureau
ADOPT-A-FAMILY
Each year our community wants to reach out to a couple of families who are in need to help make a great Christmas for their children.
This LINK includes a list for two families.
Please drop off any gift card donations and wrapped presents at the gym by Thursday, […]

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Adopt A Family

Throwback Thursday with Alice’s first competition!
This weekend
Competing in San Antonio at a Power Lifting Competition
Tami Stromberg
Alice Hulsey
Competing in Lake Charles
Meg Adams
Justin Adams
GOOD LUCK EVERYONE!!
 
THINGS TO KNOW
Hill Country Adopt-A-Family
Each year we take the opportunity to give back to a in need family in our community. We have two families this year […]

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Deadlift Protocol Wednesday

When you Deadlift PR makes you look THIS happy!!
Workout Wednesday

Core Strength

Jack Knife Sit-Ups
50 Jack knife Sit-Ups for Time
 

50 Heavy Russian Swings
 
 

Strength

Deadlift Protocol
Warm up Deadlifts to 80-85%
Then
3 Sets (resting 3-4 minutes between sets)
Keep weight between 85-95%
3- Half Range Deadlifts (floor to top of knee)
Immediately followed by 
6- Box Jumps 24/20
 

Deadlift 4×2
2-2-2-2
 

Wod

AMRAP – […]

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