Thursday - 7/7/16

WORKOUT OF THE DAY

Barbell WOD: To Intesity and Beyond! Day 3 Sampler

Clean & Jerk

  • 4 x 2 @ 85% of 1RM CJ
  • Next Friday = 5 x 1 @ 90%

Back Squat

  • 90% x 1
  • 2 x 3 @ 30 lbs less then 90%
  • Increase weight #5 to #10 pounds on both 90% and drop sets.

Core / Complex

  • Option 1: 
    • 2 Sets of 15 Hanging Leg Raises + 10 GHD Sit-ups + 30" GHD Superman Hold (plate on back)
  • Option 2:
    • 2 Sets of 10 YTW's + 10 Chin-ups
  • Option 3:
    • 2 Sets of 10 Glute Ham Raises + 8 Single Leg RDL's (each leg)
  • Option 4:
    • 3 Sets of 10 Weighted Sit-ups, 20 Russian Twists, 10 V-Ups, 1 Minute Plank Hold

Suzy Q locking out her press.

Rachie and Adam working through their push-ups

Dana and the 4pm starting their 3 rounds.

Nico looking strong on his press.

 7/6/16

7/6/16