11/16/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds
15-20 DU
10 superman
5 Push Up to downdog
w/ 5 sec hold

BUY IN

Free: 
KBS
3 sets of 30-50 reps
try to use regular 15-20 rep weight

Jerk:
RX:
or S2OH
5 x 2 - ascending

Comp:
1 x 3 reps
2 x 2 reps
2 x 1 rep
set 1: 75% set 2: 80% set 3: 85% set 4: 90% set 5: 95%

SKILL

Slow the reps down if you start getting tired...

WOD

In teams of 2, alternate every 10 reps:
20 min AMRAP
20 thrusters 75/45
20 pull ups
20 burpees

Free: wall balls; ring rows
Comp: 95/65

CASH OUT

Front rack BB reverse lunges
4 sets x 12 reps (total)
across

MOBILITY

glutes