150620 Saturday – Average Joes Comp Today

This Saturday is the Average Joes Competition. Come on out to cheer everyone on or volunteer to help and judge. Pleasant Hill will be closed all day with no Classes or Open Gym, head over to Alamo to get your sweat on.


Mobility: Hip and Shoulder Mobility


Skill Practice Warm Up: Spend 10 minutes working up to a challenging Overhead Squat out of the rack (70-85% of max). Plan on hitting about 7-9 total sets including the warm ups and including the 2-3 at the final challenging weight.


Strength: None.


Metabolic Conditioning:  “Another Road Trip” – For time.

15 Squat Snatches (Performance: 95lbs, Athletic*: 65lbs, Health: Squat Cleans 55lbs)

800m Run

20 Overhead Squats (Performance: 95lbs, Athletic*: 65lbs, Health: Front Squats 55lbs)

600m Run

25 Thrusters (Performance: 95lbs, Athletic*: 65lbs, Health: 55lbs)

400m Run

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 10 – 18 Minutes

Coaching Tips: If you are limited by overhead movements like a squat snatch or overhead squat take note that the best way to scale is by doing squat cleans and front squats, you will be able to use more weight than if you tried a squat snatch and get a better workout with the increased range of motion. Make sure to pick up the speed after the first 200m of the runs, you should be recovered from the barbell movements by then.

Log your results online by clicking here.

Compare to: New Workout!


Optional ‘Cash Out’: None

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