Monday November 5, 2018

Monday November 5, 2018

Events & Announcements
Thursday November 22 – 8am, 9am & 10am Classes Only.
Friday November 23 – No 6am. First class begins at 8:30


Workout of the Day

Warm Up
1 Minute Row (Easy Pace)
10 Samson Stretch
10 Push Up to Down Dog

1 Minute Row (Moderate Pace)
10 Alternating Spidermans
10 Blocked Squats
+
With an Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats

Skills & Drills
Deadlift

Movement Prep
5 Hip Hinges
5 Deadlifts

Shoulder to Overhead

Movement Prep
3 Push Press (Pause in Dip)
3 Push Press
3 Push Jerks (Pause in Dip/Pause in Catch)
3 Push Jerks

Workout Prep
EMOM 10
Min 1: 10 Deadlifts (very light weight )
Min 2: 10 Shoulder to Overhead
Min 3: 8 Deadlifts (heavier than first weight, lighter than starting weight)
Min 4: 8 Shoulder to Overhead
Min 5:6 Deadlifts (Weight 1)
Min 6: 6 Shoulder to Overhead
Min 7: 5 Deadlifts ( Weight 2)
Min 8: 5 Shoulder to Overhead
Min 9: 4 Deadlifts (Weight 3)
Min 10: 4 Shoulder to Overhead

Training
For Time (24 Min Cap)
21-15-9
Deadlift (135/95)
Shoulder to OH
-Rest 3:00-
15-12-9
Deadlift (155/105)
Shoulder to OH
-Rest 3:00-
12-9-6
Deadlift (185/125)
Shoulder to OH

Scaling Options
1) 95/65 – 115/75 – 135/95
2) 75/55 – 95/65 – 115/75
3) 65/45 – 75/55 – 95/65


Accessory
3 Sets (30-60s Rest between movements)
Dip-Tempo Negative (P-Bars)
2-5 Reps, **7-10 sec lowering each rep, no press out, put toes to the ground in the bottom range if needed

Hanging tuck hold to 90 degrees
10-20 sec hold

Band Pull Aparts
10 Reps