TJ's Gym Barbell Club - Workout for Wednesday 4/6 and Thursday 4/7

I need to give a big shout-out to the whole TJ’s community and express my gratitude for the success of last weekend’s fund raiser. We raised over $2000 in cash from the raffle, so if you bought tickets, thank you! Gotta thank our generous sponsors – Marin Running Company, Sports Basement, Peet’s Coffee, House of Air, Lululemon, and Sandy Boyd (hooking up the Giants tickets!). Pounding the pavement is no joke, so big props to Carrie Taylor, the hammer that lined up all these sweet prizes! Joe Ball and Ali Skrinar forked over serious miles to purchase Olivia and Jasha’s plane flights – that’s about a grand worth of airplane action. Incredible.

Thanks to all our efforts, Olivia is funded not only for Junior Nationals this June, but future competitions as well. She has been breaking personal records left and right lately – a snatch and two clean and jerk records in the last two weeks. She’s fired up, in no small part due to the huge group she’s got pulling for her, so thank you again!

A. Hang Snatch – Max. Position the bar at mid-thigh.

B. Clean and Jerk – Heavy Single. Stop after first miss not due to a correctable technical error.

C. Front Squat 3 x 3 @ 32×1 – 3 seconds down, two second pause in bottom, recover powerfully, one second pause before next rep.

D. before you leave knock out 3 sets of max reps strict chin-up or ring row.