Monday, September 26, 2016


Monday, September 26, 2016

Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all!


On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here:


Strength/Skill Schedule:
Monday: Bench Press
Tuesday: Front Squat/ Diane
Wednesday: Pistol Technique
Thursday: BTN Split Jerk
Friday: Deadlift
Saturday: Snatch Balance
Sunday: Barbell Step ups


Bench Press
4 x 4 @85% of 5RM

4 Rounds for time
10 Clusters 115/80, Fx:95/65
10 C2B, Fx:Pull Ups
10 Box Jumps 24/20