Wednesday November 7, 2018

Wednesday November 7, 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
EMOM 9
Min 1: 45s Samson Stretch
Min 2: 20s Active Hang + 20s Up/Downs
Min 3: 45s Row
+
With an Empty Bar
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats

Skills & Drills
Power Clean
Focus: Lift then Shift

Movement Prep
5 High Hang Power Cleans
5 Hang Power Cleans
5 Power Cleans

Then:
2-3 Sets of 3 to 5 Touch and Go Reps building to workout weight

Strict Pull Up
Focus: Hollow Body

Movement Prep
10 Scap Pull Ups
1-3 Strict Pull Ups

Movement Substitutions
Scale Reps
3 Negatives (5s lower)
Banded Pull Ups
Ring Rows

Workout Prep
10/8 Cal Row
5 Burpees over the Rower

Training
EMOM 12
Odd – 8 Power Cleans (155/105)|(115/75)
Even – 6 Strict Pull Ups

-Rest 4:00-

EMOM 12
Odd – 15/12 Calorie Row
Even – 12 Burpees Over Rower


Accessory
3 Sets (30-60s Rest between movements)
Chin Over Bar Hold
10-20 sec **hollow position focus

Extended Inchworm
5 Reps **3 sec hold in hollow each rep

Overhead bench stretch + single arm raises
20 sec stretch + 5 raises/arm
———-
3 Sets (30-60s Rest between movements)
Horizontal Ring Rows Feet Fixed
5 Reps **3 sec lowering each rep Do these at a slight angle if needed to accomplish tempo and rep count with perfect position

Tuck Holds (P-Bars)
10-15 sec

SIDE PLANK HOLD ON ELBOW
15 sec/side