Hey Folks!
Killer workout today – it was a lot more fun than it looked like, right? The 2 Minutes rest was crucial! But made it perfect. Hat tip – Eric.
Keep up the great work – We’re working on some stuff (i.e. playing with hours, stuff re: the open – we’re thinking of doing an intramural again, and some specialty classes/workshops, etc.) Keep your eyes peeled! 🙂
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WARM UP
Back Squat Warm up
10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts
*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.
HEALTH
Health – Front Squat & Deadlift – 2×5
Front Squat 2×5
Deadlift 2×5
*Try to add weight to last weeks lifts, unless you felt weak, then stay the same 🙂
LONGEVITY
Back Squat/TGU EMOM
Every Minute for 10 Minutes perform:
ODD Minutes – 5 Back Squats @55%
EVEN Minutes – 1 Turkish get up/side
ODD Minutes – 5 Back Squats @55%
EVEN Minutes – 1 Turkish get up/side
METCON
PowerClean “Elizabeth”
Complete the following for time:
21-15-9 rep/rounds of:
Power Clean (135/95)
Ring Dip
21-15-9 rep/rounds of:
Power Clean (135/95)
Ring Dip
*Scale to Front Squats and Push ups or dips off a bench*
COOL DOWN
Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
Foam Roll – Calves, Hamstrings, T-spine