Wednesday October 10, 2018

Wednesday October 10, 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 or 6 Minutes
20 Mountain Climbers
10 V-Ups
8 Ring Rows
6 Walkout Push Ups

Mobility
1 Min Active Spiderman/Leg
10 Squat Stretches

Skills & Drills
Bar Muscle Up

Movement Prep
8 Banded PVC Press Downs (hold 3s at hip)
8 Partner Hollow Holds with PVC
8 Hollow/Release on Rig
8 Kipping Swings
8 BIG Kips
8 Hips to Bar

Then 2-3 attempts at practicing Bar Muscle Up
*If this is a movement you are not ready for, use this moment to set up scaling options

Deadlift

Movement Prep
5 Romanian Deadlifts
5 Deadlifts

Then 2-3 Sets of 5 Reps building to workout weight.

Training
For Time (18 Min Cap)
21-15-9
Pull-Up
Deadlifts (225/155)
-Directly Into-
15-12-9
Bar Muscle Up
Deadlifts (225/155)

Scaling
Pull Ups
-Reps (15-12-9)
-Jumping Pull Ups
-Ring Rows

Bar Muscle Up
-Reps (12-9-6; 9-6-3; 5-3-1)
-Chest to Bar Pull Ups
-Burpee Jumping Chest to Bar Pull Up

Finisher
2 Rounds
20 Tuck Ups
30s Hollow Hold
20 AbMat Sit-Ups
30s Plank


Accessory
EMOM 20
Min 1 – 30s Free Standing HS
Min 2 – 7 Strict Toes to Bar
Min 3 – 30s Triple Under Practice
Min 4 – 30s Pistols


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