SUPPLEMENTS FOR YOUR SUMMER SHRED
WORKOUT OF THE DAY
Back Squat:
1X5 @ 40% 1RM
1X5 @ 50%
1X5 @ 60%
1X5 @ 70%
1X5 @ 80%
4 rounds for time of:
400 meter run
10 ring dips
Rest 1 minute
UPCOMING RACES, COMPETITIONS AND EVENTS:
The Michael P. Murphy Run Around The Lake June 22nd 4-mile run around Lake Ronkonkoma We’ve been doing this every year since 2010!
The Titan Run 5K Obstacle Run June 29th Calverton
The Long Island Warrior Games June 29th Hampton Bays “CrossFit-style” competition for all levels. No prior competition experience necessary. Long Island Warrior Games is also looking for volunteers to judge, run the floor, and spectator management. Go to their website for further info.
Hot ‘N’ Heavy Non-Sanctioned Weightlifting Meet
Competition by: Bridge & Tunnel Barbell Club July 13th
This is a non-sanctioned weightlifting meet. We will be scoring by the Sinclair Formula (aka what you lift compared to what you weigh). Each lifter will be allowed 3 attempts at the Snatch and Clean & Jerk.
USAW rules will apply (no press-outs!) Women will lift in the morning; Men will lift after our lunch break. Weigh in times will be announced as sessions fill up. Each session will have a maximum of 15 lifters. You do not have to wear a singlet nor be a member of USAW to lift in this event. However, we must be able to see your joints (elbows, knees) clearly to determine lockout). Lifters will lift in the order of their opening lift; if you follow yourself we will allow a 2 minute break between lifts. Opening lifts must be declared no later than July 1st.
