10 December 2015

ANNOUNCEMENTS: As 2015 is coming to a close, think about a goal/goals for 2016. Did you accomplish your goal(s) from 2014? You have a few more weeks to mark it up on the goal board (by the changing rooms). 

MOBILITY:

Around the collar bone

STRENGTH:

Super Slow: 10 seconds down 10 seconds up /. Pick a weight you can get 4-7 reps, target is 6 for 2:00 minutes before failure. If you’ve done this before add 5 lbs. to the last time. Don’t completely lockout at the top or bottom out at the bottom. Keep constant tension on the quads. Use a coach and face the clock.

1a.) Back Squat *

1b.) Press *

*Setup both bars and weights before beginning the Back Squat. Immediately at the end of the Back Squat go to the Shoulder Press and start within 30 seconds after the completion of the Back Squat

WOD:

WOD:

Buy In

Full Leg Blaster -
20 Squats
20 In place Forward lunges
20 Jumping Lunges
10 Jumping Squats

60 second rest then:

15-12-9

GTO (135/95)
50' Karaoke down to BS
Ball Slams
50' Karaoke back to bar
Bar Facing Burpees



 

 

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