Tuesday October 9, 2018

Tuesday October 9, 2018

Events & Announcements

Barbells For Boobs is Sunday Oct 14. Sign Up for a Heat Time on Zen Planner. Lets surpass the amount we raised last year – https://www.barbellsforboobs.org/fundraiser/fbcfstrong

Friday October 26 – Friday Night Lights Halloween Bash
Sunday October 28 – Fall Paleo Challenge Begins


Workout of the Day

Warm Up
3 Sets
30 Single Unders
10 PVC Pass Throughs
10 PVC Overhead Squats
10 Hollow Rocks
+
With an Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats

Skills & Drills
Double Under

Movement Prep
20s Single Unders
20s High Single Unders
20s Double Unders

Split Jerk
Focus: Receiving Position; Recovery

Movement Prep
15s Receiving Position Hold (PVC) + 5 Lowers of Back Knee to Ground
3 Dip + Jump Holding PVC in Front Rack
3 Dip + Jump Holding PVC Over Head
3 Split Jerks

Part I
Split Jerk (2s Hold in catch)
5-4-3-3-3
*Begin first set at 50%

Part II
7 Rounds For Time (12 Min Cap)
40 Double Unders
10 Shoulder to Overhead (115/75)


Accessory
3 Sets
12 Strict Handstand Push Ups
-rest 60s-

12 Strict Dips
-rest 60s-

12 Strict Pull Ups (Pull AHAP)
-rest 60s-


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