Announcements
- 2018 Halloween party is on 10/26 CLICK HERE for invite!
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Week 2 of Speed Deadlift using a band. These should be fast, efficient. Be aggressive but reset on each rep.
– Metcon: Benchmark workout that you can easily redline on. Challenge yourself to go at a fast pace and with loading, but be smart.
– Strength: Week 2 of Speed Deadlift using a band. These should be fast, efficient. Be aggressive but reset on each rep.
– Metcon: Benchmark workout that you can easily redline on. Challenge yourself to go at a fast pace and with loading, but be smart.
B) WARM UP/MOBILITY (3:00 – 15:00)
5 Minutes of Dynamic Warm-up that consists of jumping, skips, back peddle, lunging, jumping jack shuffle, ect.
Get creative, it doesn’t have to be complicated.
Then,
With a barbell:
2 Rounds of:
5 Deadlifts
5 Power Cleans
5 Front Squats
15 Glute Bridges (BW) (Squeeze glutes for 1 count at top)
*All with an empty bar
Then,
2-3 Sets of Banded Deadlift Review + Practice
5 Minutes of Dynamic Warm-up that consists of jumping, skips, back peddle, lunging, jumping jack shuffle, ect.
Get creative, it doesn’t have to be complicated.
Then,
With a barbell:
2 Rounds of:
5 Deadlifts
5 Power Cleans
5 Front Squats
15 Glute Bridges (BW) (Squeeze glutes for 1 count at top)
*All with an empty bar
Then,
2-3 Sets of Banded Deadlift Review + Practice
C) STRENGTH (15:00 – 40:00)
1) Banded Deadlift: 10 x 2 @65% of Monday + Band Tension. Every 60s.
– Reset on each rep, not done touch n go.
– Beginner: Conventional Deadlift: 5 x 5 at a moderate weight heavier than last week. Reset on each rep. Rest 90s.
2) Metcon Prep: Power Clean + Front Squat Build to Metcon weight in 3 sets of 2 Power Clean + 2 Front Squat.
1) Banded Deadlift: 10 x 2 @65% of Monday + Band Tension. Every 60s.
– Reset on each rep, not done touch n go.
– Beginner: Conventional Deadlift: 5 x 5 at a moderate weight heavier than last week. Reset on each rep. Rest 90s.
2) Metcon Prep: Power Clean + Front Squat Build to Metcon weight in 3 sets of 2 Power Clean + 2 Front Squat.
D) METCON RETEST (40:00 – 50:00)
”Simple Man”
For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)
Rx+:(185, 125)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
9:00 Cap
”Simple Man”
For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)
Rx+:(185, 125)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
9:00 Cap