9/4/2017

Just a reminder that we will only have the 0900 class tomorrow. I hope to see you all there in the AM for a fun little workout and afterwards I hope you all get to enjoy the last summer holiday with family and friends.
Workout of the Day:
1) Coach Led Warm-up
2) “Wes”
For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate
3) Mobility/Stretching
Competition Programming:
1) Deadlift
1x3@ 75%, 1x3@ 80%, 3x3@85%
After the third rep of each set complete 5 Power Shrugs using the same weight as the Deadlift
2) Accessories
3x7 Good Mornings AHAP
3x7 Bentover Rows
3x10 Strict Weighted Pull-ups heavier than last week
3) 10 Minute AMRAP of
10 Renegade rows
(5 each arm) 50/35
10 DB Front Squats 50/35
100m Run
4) Mobility/Stretching
Posted on Sun, September 3, 2017
by Tim Hassett