9/28/2016

Workout of the Day:

1) Coach led Warm-up


2) Deadlift 5-5-3-3-1-1-1-1-1 reps increasing weight each set looking for a new 1RM by the last set


3) EMOM for 12 Minutes complete

Even Minutes - 12 KB Swings

Odd Minutes - 12 Box jumps


4) Mobility/Stretching


Competition Programming:

 1) Jerk - 1x5@ 65%, 2x3@ 70%, 1x2@75%, 1x1@80%


2) Take 15 minutes to work on Handstand Walks


3) 3 rounds for time of 

20 Pull-ups

50 Double unders 

7 Push Presses 155/110


4) Mobility/stretching