160520 ~ Good Luck Mariane!!

Happy May 2-4 Long Weekend!! It's a big weekend four our Canuck Barbell Club Athlete Mariane Ferrer who will be competing at the 2016 Canadian Weightlifting Championships in Richmond BC!!  Mariane has been training for this weekend all year!!  Let's send out some positive Canuck Vibes as she attacks the platform!!

For those of you who are enjoying a Staycation....we have a little partner ditty for you! 

***Reminder** - Victoria Day Monday will be a special schedule!  No waitlists....everyone is in! 

Strength:

Makeup Saturday!!

15 min to makeup the following:

Monday: Thruster: 6 min to find 3RM Then..Every 90s x 5min (4sets): 3 @90%

Wednesday: Deadlift: EMOM x 3 min: 5 @ 50/60/70% Every 90s x 3 min5 @ 80%

Thursday:10 min to work up to a heavy: Clean High Pull + Hang Clean + Clean + Push Jerk + Split Jerk
**Compare to week 3**

Friday: Floor Press: 6 min to find 3RM Then …Every 90s x 5 min: aryanne!!!4 @ 90%

Conditioning:

Flip & Carry!
In Teams Of 2
20 min AMRAP
100m Farmer Carry (70/50 KB’s)
30 Push Press (115/75#)
20 Front Squat
10 Tire Flips
Score: Total # of Farmer Carries

**P1 starts on the farmers carry and P2 starts on the Push Presses.. When P1 Completes 100m, partners will switch and P1 will start where P2 left off. keep cycling through in the manner until the 20 minutes are up!**

Cash Out:

Mobility!!!





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