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MONDAY 6.11.2018

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In an attempt to provide for the needs of the many, I will be reviewing the schedule over the past several weeks and monitoring the next few weeks to determine the best schedule to fit everyone’s needs.

If classes are busy and remain so, they will stay o schedule.

If not, obviously those times do not fit the needs and those classes will be removed.

Remember, it is YOU, as the members of the gym who dictate the schedule. If you come in for certain class times you are letting me know your needs.

If you do not come in certain class times, then you are also letting me know your needs.

I will base the class times on YOUR attendance.

if there are certain times that I do not provide that you would like, please email me your requested times, if there is enough request for different times, I will add those classes accordingly.


Shoulder Press
German Volume Training

10 sets of 10 reps

If you haven’t done this yet, use 60% of your 1RM, or a weight you can do all 10X 10 with.

Next session you can increase weight used if all 10 X 10 are completed.

If you DID do this before AND completed ALL 10 sets of 10 Reps, you can increase the weight by 5-10 pounds and do 10 sets of 10 reps with that weight.

DO NOT decrease weight even if you do not
complete all 10 X 10
Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

Hold for 0:30
Handstand Complex 3
0:30 Nose and Toes HS Hold
20 Shoulder Shrugs
20 Shoulder Taps
20 Straight Arm Hip Taps
75 Double-Unders
50 Burpees
25 Hang Power Snatches 135/95
50 Burpees
75 Double-Unders