Contact Us at 843-682-3600 or dayna@convictiontraining.com

Friday. 12.20.13

ANNOUNCEMENTS:
CHRISTMAS AND NEW YEAR’S CLASS SCHEDULE:
Christmas
Monday, 12/23: Full schedule
Tuesday, 12/24: 6am-1pm.
Wednesday, 12/25: Closed
Thursday 12/26: 7:30am-1pm
Friday & Saturday: Full Schedule Resumes.

New Year’s Eve.
Tuesday, 12/31: 6am-1pm.

New Year’s Day:
8am. Truth Serum. Out of Town Guests Welcome.
9:30am. Truth Serum. CFHH members only. Bloody Mary’s and Mimosas afterward. First person to puke foots the bill for the donuts.
NO CLASSES THE REST OF THE DAY.

MOB: Hamstrings. T-spine. Shoulders.
WU:
400m run
3 minutes of TGU with weight of choice.
REVIEW: Deadlift. Hang Power Clean.
S: Deadlift. 3×5@70%. Reset between each rep. No tap and gos. Work on SPEED AND TECHNIQUE.
C: 3 RFT of:
5 hang power cleans 205/145
10 HSPU
100m shuttle run
LIII: Weight of choice.
LII: Weight of choice. 1 or 2 abmats. Or 3 wall walks.
LI: Weight of choice. 10 4-point HSPU. (abmats okay)
PWOD MOB: Lax ball in C/S/B/G/Hamstrings. Stretch Hamstrings.

Advanced: 225/155. Deficit HSPU off of 45# plates.

Endurance: None

2013-12-20




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