Saturday, October 24, 2015

The Barbells for Boobs vs. Movember fundraiser begins at 9:30am on Halloween! If you were on the fence because of timing, come get an early workout in before enjoying your Halloween festivities! Click Here for more information!

Screen Shot 2015-10-23 at 9.20.59 PM
More members abroad! Smidty repping Venice Barbell Club in Venice, Italy!

Prehab

Theraband Routine
Foam Roll Thoracic Spine
Wall Extensions

Warmup

2 Stations (split in half)
A. 1 min Row
1 min inch worms
B. 2 min AMRAP with barbell
1 power clean
1 push press
1 thruster

Gymnastics Strength

5x60s Tuck Hollow Hold
30s Table hold

Notes: If you lose position (ex. back extends and loses contact with ground) note the time where you broke form and move on to the table hold. Your rest between tuck hollow holds is the table hold.

Partner Conditioning

In teams of 3:
7 minutes
50 Push press 95/65
50 Push Press 115/75
AMRAP Push Press 135/95
Rest 3 minutes

7 minutes
50 Power Cleans 95/65
50 Power Cleans 115/75
AMRAP Power Cleans 135/95
Rest 3 Minutes

7 Minutes
50 Thrusters 95/65
50 Thrusters 115/75
AMRAP Thrusters 135/75

Notes: Score each round as reps completed. One partner working at a time, co-ed groups are OK just set up 2 barbells. Thrusters may be taken out of the rack. If there isn’t a multiple of 3 people in class, add a 4th person to a team and have them complete the work at the same time as a partner in the group with similar capacity. If only 2 people (try to avoid this situation) in a group cut the reps to 33 and have them rest as if there were a 3rd person working. Strategy is to work until about 80% of burnout and then switch partners.

Cool Down

Plow stretch 1:00
Foam roll thoracic spine
Foam roll legs
Straddle stretch on wall 2:00

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