8/28/2017

8/28/2017

Well as the weekend winds down I'd like to say thank you to Wendi for having us out to her farm for an end of summer BBQ. The workout was fun and the foods were delicious. Thanks again and can't wait till the next one. 

Workout of the Day:

1) Coach Led Warm-up

2) Shoulder press 7-5-5-3-3-1-1-1-1-1 increasing weight each set looking for a new max by the end

3) EMOM for 8 minutes complete the press complex (1 Push Press + 2 Split Jerks + 3 Push Jerks) + 7 T2B

Use 95% of todays bak for the EMOM

4) Not for time complete
400m Single Arm Farmers carry switching arms every 100m with a KB AHAP


Competition Programming:

1) Deadlift
1x3@ 72.5%, 1x3@ 77.5%, 3x3@82.5%
After the third rep of each set complete 5 Power Shrugs using the same weight as the Deadlift

2) Accessories
3x7 Stiff Legged Deadlifts AHAP
3x7 Kroc Rows with 70lb KB
3x10 Strict Weighted Pull-ups

3) for time complete 1500m Row
75 KB Swings 70/53
1500m Row

4) Mobility/Stretching

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

720 SE Pioneer Way Oak Harbor Wa 98277