11/9/2016

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

1 or 2 rds
Row 1k
20 burpees

BUY IN

Free:
WALLBALL:
Pick a number of reps that is outside your comfort
zone, but achievable. Do 4 sets, resting as needed

Push Press:

RX:
5 sets 5-4-3-2-1
Ascending

Comp:
5-4-3-2-1
set 1: 75% set 2: 80% set 3: 85% set 4: 90% set 5: 95%

SKILL

Back squats SHOULD be from floor

WOD

For Time:
27-21-15-9
Back Squats 115/75
Pike Press

free: any loaded squat; HRPU
comp: 155/115; sHSPU

CASH OUT

Tabata KBS
work on breathing technique

MOBILITY

Everything