Announcements:

Lakewood Barbell Club:
7PM: Monday/Wednesday

Running Club:
No class this week

July Committed Club:
See below


Warm-up:

Coaches Choice

Strength:

Rack Deadlifts
Build to a heavy single (1RM) from just below the knees

Use rig (150# or lighter), power rack, stack of weights, or blocks

**If you are a beginner and/or you haven’t established a 1RM (standard) Deadlift while at CFLW, please do that instead of Rack Deads.**

Conditioning Prep:
Power Clean
Front Squat

Conditioning:

15-10-5
Power Clean, 115#/75#
Front Squat, 115#/75#

Rx’d+:
155#/105#

ACA:

100 Banded Pull Throughs


7pm: Barbell Club

Warm-up:

Coaches Choice

Strength:

Snatch Balance: 3,2,1,1,1,1. Work up to a heavy single for the day.

Muscle Snatch: 3,2,1,1,1

Snatch Deadlift to below the knee+ Snatch (return the bar back to the ground after the deadlift before doing the snatch): (1+1) x 5. Work up to a heavy single for the day. 


Committed Club:

Congrats to the following Athletes for making the July committed club!

Amanda Morrice 26
Andy Lucas 21
Araceli Medel 21
Bob Rodriguez 25
Jackman! 20
Dawn Hammer 20
Debbie Rodriguez 25
Janell Pokrywka 21
Karen Waite 20
Rachel Johnson 20
Robbie Leon 25
Ted Pokrywka 20