02/08/2017

 In Blog, Workout of the Day

“Reduce the stress levels in your life through relaxation techniques like meditation, deep breathing, and exercise. You’ll look and feel way better for it.” –Suzanne Somers

Wednesday

Open Prep Pre-Class Strength Training

Absolute Strength Pressing and Pulling

Deadlifts

8 x 55% – 6 x 65% – 4 x 75% – 2 x 85% – 2x 90% – 2x 95+%

*In between sets perform 5-8 DB Push Presses immediately followed by 5-8 DB Strict Presses*

EMOM 10:

10x DL @225 + 5/3x Ring Muscle Ups [Use Progression with feet on box and low hanging rings]

In-Class Session

Skill Acquisition Work: Rope Climbs [Performed on Oly Side!]

3-5 sets of 1-2 Ascent Practicing Footwork and Timing

[We will have one rope set for scaling for Up Downs and Footwork on the Box]

Workout Of the Day

Five sets for Time:

60x DU / 120x Singles

12x [Unbroken] Shoulder to Overhead [115/75; 85/55]

6x [Unbroken] Toes to Bar

Post-Class Accessory Work

Three Sets:

15-20x Single Leg Reverse Hypers

Bulgarian Split Squats 8x each leg @41×1

Banded Tricep Extensions x25

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