Tuesday, October 27, 2015

First 50 people to sign up and donate to Barbell for Boobs or Movember get a free Progenex swag bag! Click Here for more information about the event, and register for a heat time HERE.

Bring your costume to workout day is this Friday!!

Prehab

Lat Activations
Theraband Ext. Rotation
Foam Roll Thoracic Spine
Keg Drill

Warmup

500m Row
2 Rounds:
10 KB Deadlift
10 KB Sumo Deadlift High Pull
10 KB Snatch

Strength

10 minute Partner Strict Pull Up Ladder

Notes: A ladder looks like 1-2-3-4+….reps. Score is total pull ups performed in 10 minutes. Scale to banded pull ups or ring rows. Partner up (or groups of 3). Partner 1 does 1 rep, partner 2 does 1 rep, partner 1 does 2 reps, partner 2 does 2 reps, partner 1 does 3 reps…until you fail and restart the ladder at 1. Make note of where you fail and stop short of that number of repetitions in subsequent sets of the ladder. IF YOU ARE NEW YOUR GOAL IS TO GET ABOUT 30 REPS IN MAXIMUM–high volume pull ups with assistance poses a safety concern. 

Conditioning

“SAW WOD”–class votes on the workout they would rather perform.

Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

Notes: 25 Minute Cap. RX is 115/75. RX+ is 155/105. A good strategy for this workout is to do 11 deadlifts, short rest. 1 Deadlift + 8 hang power cleans, short rest. 1 Hang power clean + 6 push jerks.

OR

Heavy DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

Notes: 25 minute cap. RX is 165/115. RX+ is 205/145. A good strategy for this workout is to do 11 deadlifts, short rest. 1 Deadlift + 8 hang power cleans, short rest. 1 Hang power clean + 6 push jerks.

Cool Down

Foam Roll Lats, Thoracic Spine, Hips
Cat Stretch 1:00
Couch Stretch 1:00
Pigeon Stretch 1:00