14.1

     This is the final mock up of the BHT shirts. Enough of the BHT men wussed out on the tanks, so we made this t-shirt option as well. If you have not told me you want a shirt, make sure you do now. we are ordering them this week. They might be available before Cupid's Revenge.
     If you are a male and want to be considered in order to compete at the Metro Competitor WOD this Saturday, talk to Drew about try-out info. If you are a female, talk to Ginny. This month's competition is going to be very different from previous months, and we will only be able to take 6 men and 6 women.
     Sign up for Steve Miller's Seminar this weekend!! He coaches high level Olympic lifters and this will be a GREAT opportunity to get some awesome instruction. It will be worth the money.

Oly Strength

1. Block snatch pull + snatch (mid-thigh) 5 x 2(1+1) @ 70%

2. Block clean pull + clean (mid-thigh) 5 x 2(1+1) @ 70%
3. 3 Clean deadlift to knee + 1 clean pull 2 x 1(3+1) @ 90%, 3 x 1(3+1) @ 95%
                      Block pulls should be from at or just above the knees

Squat Strength
Front Squat
     Warm Up 1 x 2 @ 70%, 1 x 2 @ 75%

      Work Sets 4 x 6 @ 80%

WOD
Class WOD

Interval Work

4 Rounds For Time

40 double unders

15 barbell thrusters

30 seconds rest

            Rest 5-10 minutes, and then do the Goat Work

Goat Work

Sprint 500 meter row 

          Non/New Muscle Uppers, skip the row and work through some MU warm ups. 

          Then, find a competitor who has Muscle Ups and have them

          coach you though 5 muscle up attempts.
Rest 1 minute
3 x ME muscle ups with strict 90 second rest between each set

           Non muscle uppers do five jumping muscle ups instead of ME. 
           Focus on "pulling around the rings" and then "sitting to you feet".
           Do not jump your shoulders to/through the rings,
           jump your hips to the rings and then "sit to your feet".
           The Carl Paoli video shows "sitting to your feet" in detail. Watch it again