The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes thrusters and strict chinups.
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Yoga is cancelled for tonight.
noon

Bench 87 X 5 (192#)

WOD
21-15-9
Box Jumps
strict chin-ups

8:14
PM: Warmup (no hot tub - it was cold :( ). Clean 80kg/176# x 1. 83kg/183# x F. Soooo close though. 21-15-9: Thrusters, (20kg/45#) + Strict Chinups in 6:23. 2000m Row at conversation pace.
Hey yogis, just a heads up that yoga is cancelled for tonight, Wed, Nov. 26th.
Deadlift to 45
21-15-9:
Thrusters (20)
Ring Rows
Time: 7:07
Press to 26
21-15-9
Thrusters 20
Ring Rows

7.05
Deadlifts to 92kg (1 x 95% PM 97)

WOD
21-15-9
Thrusters (20)
Ring rows
6:25
PM
Bench Press x 5 to 91kg
Pullups x 5 to 26kg
Jerk practice x 3 to 70kg
+
21-15-9
Push Press (40,45,50kg)
Pullups (Butterfly, C2B, strict)
-4:46
Tuesday 6AM - 30 minutes jog 6/10 effort
PM : WU Snatch Deadlifts + Snatch (1+1)x5 48kg
Clean deadlift + Clean + Push Jerk (1+1+1)x5
OHS 48x1x3
3 rounds of 15 knee raise + 15 sit ups
Lots of foam rolling and stretching. This light week is killing me!

Wednesday WU
Snatch to 53kg x2x5
Clean Deadlift + Power Clean 63kg x1x5
Snatch deadlifts 65kg x3x3
Strict press to 50kg x1 [PR] Woot woot ! Slowly getting closer to my goal :)
Front squats to 115x1, 96x3x3
2000m Row 6/10 effort + 500m row [1:45.9] + 500m row 4/10 effort
Deadlift up to 112kg x 5

21-15-9
Thrusters (20)
Strict chinups
11:10