NICK IS HOLDING THE TRACK WORKOUT ON SATURDAY AT 9AM JUST LIKE LAST WEEK. NOT
SUNDAY.
AS USUAL THE WORKOUT IS AT SYOSSET HIGH SCHOOL.
ISN’T NICK A WONDERFUL PERSON. HE CHOOSES TO DO THIS ON HIS OWN BECAUSE HE LOVES RUNNING,
HE DOESN’T GET PAID TO DO IT. HE TAKES TIME AWAY FROM HIS FAMILY TO TRAIN EVERYONE.
WE SHOULD ALL SAY A PRAYER FOR NICK, OR JUST SING A SONG OR LIGHT A CANDLE OR SOMETHING.

LIFT:

BENCH PRESS
5 X 8
8 REPS @60%

METCON:

2 SETS
12-9-6 POWER CLEANS 185/125
4-3-2 ROPE CLIMBS
-Rest 5 min b/t sets-

LIFT:

OVERHEAD SQUAT
5 X 5 REPS
5 REPS EVERY 90 SECONDS @135/95

METCON:

AMRAP 10 MIN
20 GHD SIT UP
10 BURPEE PULL UP

METCON:

“JERRY ON CRACK”
1 MILE RUN
2 K ROW
1 MILE RUN
2 K ROW
1 MILE RUN

LIFT:

DEADLIFT

5 X 5

METCON:

8 DUMBBELL HANG CLEAN AND JERKS (50s/35s)
10-20-30-40-50-40-30-20-10
DOUBLE UNDERS

FOR THOSE OF YOU THAT COMPETED IN SATURDAY’S TOURNAMENT, THAT WAS INCREDIBLE TO WATCH.
ALL OF YOU GUYS, IT WAS SO GREAT TO SEE YOU COMPETE AND DO SO WELL.

FOR THOSE OF YOU THAT WANTED TO COMPETE BUT DIDN’T, YOU DEFINITELY SHOULD NEXT TIME.
CONGRATULATIONS TO EVERYONE WHO COMPETED.

LIFT:

BACK SQUAT
6 X 4 REPS
EVERY 90 SECONDS

METCON:

21-15-9
POWER CLEAN @135/95
RING DIP
KNEES TO ELBOW

REMEMBER, THE GYM IS CLOSED SATURDAY THE 10TH.
IF YOU WOULD LIKE TO COME SEE THE COMPETITION, WE HAVE A GOOD AMOUNT OF MEMBERS COMPETING.
FROM 10AM TILL 8PM WE HAVE PEOPLE GOING.
SO IF YOU WANT TO SEE WHAT IT’S LIKE SHOW UP ANYTIME DURING THE DAY.

ALSO, ALI WILL BE THERE WITH SOME RECOVERY EQUIPMENT FROM RESTORE.
YOU CAN ALSO SEE WHAT’S AVAILABLE AND IF YOU ARE COMPETING FROM THE GYM WILL HAVE FIRST DIBS ON
USING THE EQUIPMENT TO RECOVER.

IF YOU ARE INTERESTED IN RUNNING, NICK IS HOLDING THE TRACK RUN AT 9AM AT SYOSSET H.S.

THIS SATURDAY IS THE LIFTING COMPETITION, IT’S ALL DAY LONG SO THERE IS NO WORKING OUT AT ALL ON SATURDAY.
IF YOU WANT TO SEE THE COMPETITION, I BELIEVE THAT MOST OF OUR PEOPLE ARE GOING BETWEEN 10AM AND 3PM, SO IF
YOU WANT TO COME DOWN AND CHECK EVERYONE OUT ANY TIME BETWEEN THOSE TIMES IS GOOD.
IF YOU WANT TO TRAIN, NICK IS RUNNING THE TRACK AT 9AM AT SYOSSET H.S.
IF YOU HAVEN’T TRIED NICK’S TRACK CLASS, I WOULD CHECK IT OUT. IT’S A GREAT CLASS AND NICK IS A GREAT COACH.
SO GET YOUR FAT ASSES TO THE TRACK AND MAKE SOME DENTS IN THE ASPHALT!

LIFT:

COMPLETE EACH EXERCISE IN ORDER WITH NO REST:
BENCH PRESS/ 5-8 REPS
DOUBLE DUMBBELL TRICEP KICKBACKS/ 10-12 REPS
BAR DIPS/ TILL FAILURE
PERFORM THIS TRI-SET 5 TIMES TOTAL.

METCON:

FOR TIME WITH A PARTNER:
1 MILE RUN (AROUND THE BLOCK)
200 WALL BALLS 20/14
125 TOES TO BAR
200 BOX JUMPS
1 MILE RUN
***THE RUN IS DONE TOGETHER
***THE WALL BALL, TOES TO BAR AND BOX JUMPS ARE ALTERNATING

LIFT:

HIP THRUSTERS
5 X 8
EVERY 90 SECONDS/ HEAVY AS FUCK!

METCON:

COMPLETE THE COMPLEX EVERY 5 MINUTES @135/95
DEADLIFT 12 REPS
HANG POWER CLEAN 6 REPS
FRONT SQUAT 6 REPS
PUSH PRESS 3 REPS
ALTERNATING LUNGES 6 REPS TOTAL
BARBELL ROW 3 REPS
USE THE SAME WEIGHT FOR ALL MOVEMENTS
NO REST THROUGH THE COMPLEX

METCON:

FOR TIME:

RUN ONCE AROUND THE BLOCK
THEN RIGHT INTO:
100 SWINGS 55/35
100 SIT UPS
100 PUSH UPS
100 AIR SQUATS
RUN ONCE AROUND THE BLOCK

YOU CANNOT PARTITION THE REPS, ALL 100 HAVE TO BE COMPLETED BEFORE YOU MOVE ON.

TOMORROW, ON TUESDAY THE 6TH DAY OF THE MONTH OF APRIL THERE WILL BE TWO CLASSES.
6 AM AND 8AM.
I’LL BE DOING A WARM UP AND COOL DOWN FOR EACH OF THE CLASSES. THE WARM UP WILL START AT 6 AND 8AM AND THE COOL DOWN WILL BE
WHEN THE WORKOUT IS COMPLETE.
IF YOU DON’T WANT TO DO THE CLASS, DON’T. IF YOU WANT TO COME IN AT A DIFFERENT TIME, PLEASE DO SO.
BUT, IF YOU WOULD LIKE TO TAKE A CLASS THEN SHOW UP AT THOSE TIMES.
I DON’T CARE IF YOU CAN’T MAKE IT AT THOSE TIMES. I’M JUST LETTING YOU KNOW THAT I WILL BE RUNNING THOSE TWO CLASSES.
DON’T ASK ME ABOUT THE FUTURE OR TELL ME WHAT WE DID IN THE PAST OR TELL ME ABOUT WHAT YOU SAW AT OTHER GYMS.
AGAIN, JUST LETTING YOU KNOW I’M DOING THOSE TWO CLASSES SO IF YOU’RE INTERESTED, I’LL SEE YOU TOMORROW AT THOSE TIMES.

LIFT:

SNATCH
HANG POWER SNATCH
HANG SQUAT SNATCH
OVERHEAD SQUAT
PERFORM 1 REP EACH THROUGH THE WHOLE COMPLEX EVERY 75 SECONDS
7 SETS TOTAL
PERFORM WITH A WEIGHT YOU CAN COMPLETE FULL RANGE OF MOTION FOR ALL THE REPS.

METCON:

EVERY 5 MINUTES (3 SETS)
10 POWER CLEANS (155/105)
20 SHSPU
10 POWER CLEANS (155/105)