11/7/2016

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
20 jumping jacks
15 cal row
10 RDL 45/35

5 burpees
1 wall walk or 3 inch worm

BUY IN

Back Squat:

Free: 
Overhead squat (KB, medball, or PVC)
5 sets of 5-10 reps

focus is on quality of movement

RX:
take 5 minutes to build to a medium weight then
4 sets - 10-8-6-4-3

ascending

Comp:
10-8-6-4-3
set 1: 70% set 2: 75% set 3: 80% set 4: 85%

set 5: 90%

SKILL

big sets on PU / small sets pike press

WOD

For time:
100 Double Unders
60 Pull-Ups
30 pike press
50 Double Unders
30 Pull-Ups
15 pike press

comp: SHSPU

free: 1:1 SU/hrpu/ring row

CASH OUT

barbell row

4 x 8 ascending

MOBILITY

Lats