02/01/2017

 In Blog, Workout of the Day

“A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier.” –Tom Stoppard

Wednesday

Pre-Class Open Prep Strength Work

Strict Press (9 sets; Rest 60 seconds between sets)

5 @60% – 3 @70% – 1@75%

5 @70% – 3 @75% – 1 @80%

5 @75% – 3 @80% – 1 @85+%

Deadlifts

8 x60% – 6 x70% – 4x 75% – 2x 85% – 2x 90%

In Class Session

Muscle Up Skill Development

Beginners: 3 sets of 10″ Ring to Sternum Holds + 10″ Top of Dip Hold

Intermediate: 3 sets of 3-5 Reps Transition Drills (Box or Floor)

Advanced: 2-3 sets of 3-5 Reps Ring Muscle Ups

Workout of The Day

5 Rounds for Time:

10x Thrusters [95/65; 75/45]

5x Muscle Ups

10x Thrusters

50x DU

Post Class Accessory Work

75x GHDSU for Time

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