10/10/2017

10/10/2017

Nice job to everyone today. I saw lots of PR's on the Deadlift and also got to witness Toni face her fear of jumping and conquer ta 24 Inch Box Jump. Keep up the hard work everyone.

Workout of the Day:

1) Coach led Warm-up

2) With a 18 minute running clock complete for total reps
4:00 AMRAP of burpees
then
10 Minute AMRAP of
100m Run
50 Double unders
then
4:00 AMRAP of burpees

3) Mobility/Stretching

Competition Programming:

1) Buy in - 3 Mile Cycle
then
“Bear Complex”
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Rest as needed between rounds. You must do the 7 sets each round unbroken. Do not put the bar down
then
Cash out - 3 mile cycle

2) Mobility/Stretching

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