Wednesday June 12, 2019

Wednesday June 12, 2019

Events & Announcements

New Schedule in effect. Sign In!!!!!!
Saturday June 22 – GYM CLOSED – Sign Up to Rugged Maniac http://runsignup.com/RaceGroups/68977/Groups/541515


Workout of the Day

Warm Up
45 Seconds
Jumping Jacks
Slow Air Squats

Up Downs
Push-up to Down Dog

Burpees
1 Inchworm to Push-up + 3 Jumping Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Mobility
Front Rack Stretch: 60 Seconds
Wrist Stretch: 60 Seconds

Skills & Drills
CHEST TO BAR PULL-UPS
Focus: Kick-Pop-Pull; Elbows Back
Movement Prep
10 Scap Pull-ups
5 Kip Swings (Hard Kick)
5 Kip Swings (Kick-Pop)
3 Pull-ups (Kick-Pop-Pull)
3 Chest to Bar Pull-ups (Adding Elbows Back)

Movement Substitutions
Reduce Reps
Chin Over Bar Pull-ups
Strict Pull-ups (15 Reps)
Ring Rows
Banded Pull-ups
Jumping Pull-ups

THRUSTERS
Focus: Push-Pop-Press; Elbows Forward
Movement Prep
5 Front Squats
5 Push Press
5 Thrusters

Part I
Thruster
15 Min to build to triple

Workout Prep
5 Thrusters (95/65)
100 Meter Run
5 Chest to Bar Pull-ups

Part II
For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)