Saturday, December 5, 2015

Join us for a Holiday Beach Party & Low Country Boil at Mother’s Beach on Saturday December 12th at 130pm. We will be cooking shrimp, sausage, potatoes, and corn! CLICK HERE for more details.

Ariel is on the TV, he’s famous! Finished the day with 105/138kg for an impressive 243 total at 77kg bodyweight. Jeremy finished the day with 108/131kg at 85kg bodyweight.

Prehab

Stretch Calves
Attach band to pull up bar, loop wrist, hinge forward and do 20 scap retractions
Shoulder Ext. Rotation
Wrist Stretches

Warmup

Run 400m
Hold Bottom of Squat 1:00
10 Scapular Pushups
15 bench dips
20 samson lunges

Strength

4 working sets of
Plank 1 min for max weight

Notes: If you cannot do a plank for 1 min with just your bodyweight or this is just challenging enough, give it your best working effort over a minute timespan. Planks will be on the hands on the ground. Use a partner to stack (and keep an eye on the plates) on your back. Your body must be in a straight line from ankle to shoulders, focusing on maintaining hollow hold.

Conditioning

Teams of 2
1: Runs 800
2: AMRAP Chest to Bars

1: Rows 1000
2: AMRAP Thrusters (95/65)

1. Runs 800
2. AMRAP Push Ups
Time Cap 35 minutes

Notes: Partner one begins with the fixed distance while the other performs as many reps as possible until partner one is done, then switch. RX+ is MU’s (bar or rings) and 135/95 Thrusters. RX is C2B or pull ups with a cap of 30 reps. Score will be total reps completed.

Cool Down

:30 down dog stretch
:30 Shoulder stretch link arms behind back, lock out elbows, hinge forward