9/21-10/9 WZA online challenge
10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F
10/29 - CF Proven Partner Throwdown M/F teams $69pp
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters
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
20 Good Mornings
20 Air Squats
15 Push Ups
15 Superman
10 Alt Lunges
10 Muscle Snatch
BUY IN
Snatch:
RX:
take 5 min to build to a medium weight then-
every 2 minutes for 5 rounds
5 reps - across
Comp:
5 sets x 5,4,3,2,2 reps
set 1: 60% set 2: 65% set 3: 70% set 4: 75% set 5: 80%
SKILL
This workout takes 4.5 minutes, with no rest between exercises.
go hard!
WOD
"Time Priority Diane"
For reps:
60 seconds of deadlifts, 185/135b.
60 seconds of pike press
45 seconds of deadlifts, 185/135b.
45 seconds of pike press
30 seconds of deadlifts,185/135b.
30 seconds of pike press
free: dbl kb dl ahap
comp: 225/hspu
CASH OUT
run 2 long , walk 1 short
2 x if time allows
Snatch:
RX:
take 5 min to build to a medium weight then-
every 2 minutes for 5 rounds
5 reps - across
Comp:
5 sets x 5,4,3,2,2 reps
set 1: 60% set 2: 65% set 3: 70% set 4: 75% set 5: 80%
This workout takes 4.5 minutes, with no rest between exercises.
go hard!
WOD
"Time Priority Diane"
For reps:
60 seconds of deadlifts, 185/135b.
60 seconds of pike press
45 seconds of deadlifts, 185/135b.
45 seconds of pike press
30 seconds of deadlifts,185/135b.
30 seconds of pike press
free: dbl kb dl ahap
comp: 225/hspu
CASH OUT
run 2 long , walk 1 short
2 x if time allows
MOBILITY
hamstring against wall
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