Business as Usual

Well, we finally  updated our door (Thanks to Sandy Volkmann of Volkmann Woodworking.) and are now able to offer members the benefit of pass code access to the gym. This has been very well received and we currently have members working out 24/7/365. Stop by from 6-4 to sign up or call 543-7800 for more information.

Friday March 25th,2011


curls/knee bend/circle
snatch 42,50,60,70,70,80,90,100,109xf,make,make
CJ 70,80,90,100,110,120,130,120
jerk block 70,90,110,130,139,143.6
BS 95,145,195,245,295,345x1
rev.pec80x15
=============================================
curl/french/circles/squats
snatch 40,50,60,70,80,90,100xb,make,110,100xb,xf,make
CJ 70,80,92,101,110,120,133.6(hop[ fore)120perfect
band BS(lbs)135,225,315,365,415x1,365x3
chain Bench (lbs)135,185,235,295x1

Thursday March 24th,2011


curl/french/squat/circle
snatch 40,50,60,70.80.90,99,109,99
C&J 70,80,92,101,110,120,129,120
BS 95,145,195,245,295,345x doubles

military press (lbs)95,115,135X12
lunge 10x3
pullover 25x20
bench 135x12x3
bb row 135x15x3
sDL 135x15
shrug 135x15
pullover25x20

Wednesday March23,2011


curls/knee bend/circle
snatch 42,50,60,70,78,82,90,100,109xf,100
CJ 80,90,100,110,120,130
jerk block 82,110,130,130,141
BS 95,145,195,245,295,345x1
=============================================
circles/squats
snatch 40,50,60,70,80,82,90,99,108
CJ 70,80,92,101,110,120,132.6
chain BS(lbs)135,185,225,275,325,360x1(touch),315x3
Bench (lbs)135,185,225,275,300x1

Tuesday March 22,2011


curl/french/squat/circle
snatch 40,40,50,60,70.80.92.101xb,make,110XB,xf,xb100
C&J 70,92,101,110,122,122xc,122
BS 95,145,195,245,295,345x doubles
=============================================
military press (lbs)95,115,125X12
Breathing Squat (lbs)95x5,115x5,135x20x1
pullover 25x20
dips 15x3
chins 12x3
RDL 135x15
shrug 135x15
pullover 25x20

Monday March 21,2011


knee bend/circle/curl/french
 snatch 40x2,50,60,70,80,90,100XB,make,back
CJ 70,80,90,100,110,120,130 lost grip, make
jerk block72, 92,112,130,141press,make,press
BS 95,145,195,245,295,345x1x3
HLRx25
=============================================
squat/circle/curl/french
snatch 40,50,60,70,80,92xf,make,101,110
CJ 70,80,92,101,110,121,130
BS(lbs)135,185,225,275,325,365x1,315x3
band Bench (lbs)135,185,225,275,315x1

Friday March18,2011


knee bend/circle
BS 95x3,145x3,195x2,245x2,295x1,345x1 outside of R knee hurts(cold muscles)
curl/extension/chins/dips/rev.pec./pec warm-ups
snatch 40x2,50x2,60,70,80xf,make,90,90,100XB,xf,make
CJ 70,80,90,100,110,120
jerk block 92,101,110,120,130,135press,make
rev pec 60x15,arm circlex10
=============================================
snatch 40,50,60,70,80,92,97XB,XB,xb
CJ 70,80,92,101,110,118,127
band BS(lbs)135,225,315,365x1,415x1,365x3
15°Bench (lbs)135,185,235,285x1