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Components

Shoulder Press

Shoulder Press

Shoulder Press

Metcon

Settings

Workout

The Cell Gym 05.02.16

Warm-up

500M Row or 400M Run

Burgener Warm-up

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Wendler

Wendler Week #3
75% X 5
85% X 3
95% X 1+

* Remember these % are off your training max. (Training Max = 1RM X 90%

Shoulder Press (75% X 5)

Shoulder Press

Shoulder Press (85% X 3)

Shoulder Press

Shoulder Press (95% X 1+)

Shoulder Press

Metcon

Metcon (Weight)

Every 1:30 for 20 Min
2 Clean & Jerk

The intent is to work up to heavy C&J by the 7th or 8th min and stay there through the remainder of the workout

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, May 02, 2016

Male Clients

1

Ammon
Woods

5:30 AM WOD

1 x 5 @ 135 lbs

1

JD
Jarvis

5:30 AM WOD

1 x 5 @ 135 lbs

1

Trevor
Page

5:00 PM WOD

1 x 5 @ 135 lbs

1

Zachary
Merrill

5:00 PM WOD

1 x 5 @ 135 lbs

2

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 5 @ 115 lbs

3

Garrett
Blackwell

5:30 AM WOD

1 x 5 @ 105 lbs

4

Brandon
Walters

5:30 AM WOD

1 x 5 @ 95 lbs

4

Bruce
Watkins

7:00 PM WOD

1 x 5 @ 95 lbs

4

Danny
Lopez

5:30 AM WOD

1 x 5 @ 95 lbs

4

Grant
Peterson

5:30 AM WOD

1 x 5 @ 95 lbs

4

Kyle
Hobbs

5:00 PM WOD

1 x 5 @ 95 lbs

4

Tad
Brown

5:30 AM WOD

1 x 5 @ 95 lbs

5

Danny
Johnson

5:00 PM WOD

1 x 5 @ 85 lbs

Female Clients

1

Dawn
Dotson

7:00 PM WOD

1 x 5 @ 80 lbs

2

Maralyn
Nava

5:30 AM WOD

1 x 5 @ 65 lbs

2

Whitney
Tullgren

7:00 PM WOD

1 x 5 @ 65 lbs

3

Lauren
Porter

8:30 AM WOD (Daycare)

1 x 5 @ 60 lbs

4

Rachel
Sunderland

5:00 PM WOD

1 x 5 @ 55 lbs

4

Tamra
Hill

8:30 AM WOD (Daycare)

1 x 5 @ 55 lbs

5

Amanda
Sparks

8:30 AM WOD (Daycare)

1 x 5 @ 52 lbs

5

Becky
Lavender

5:30 AM WOD

1 x 5 @ 52 lbs

5

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

1 x 5 @ 52 lbs

5

Private

5:30 AM WOD

1 x 5 @ 52 lbs

6

Annette
Page

5:00 PM WOD

1 x 5 @ 50 lbs

7

Allie
Quent

8:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

7

Brooke
Woods

5:30 AM WOD

1 x 5 @ 45 lbs

7

Megan
Kypke

7:00 PM WOD

1 x 5 @ 45 lbs

7

Melanie
Bloomfield

5:30 AM WOD

1 x 5 @ 45 lbs

7

Nikki
Slaugh

5:30 AM WOD

1 x 5 @ 45 lbs

8

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 5 @ 35 lbs

9

RC
Kosierowski

5:30 AM WOD

1 x 5 @ 15 lbs

9

Tawna
Busby

5:30 AM WOD

1 x 5 @ 15 lbs