We want to congratulate Mike Carpenter on his awesome performance this weekend at the Disney Fit Challenge. This was his first competition and he finished 18th overall in the scaled division, 2nd in his age group! Keep up the hard work Mike.
Warm-up Drills
I. Run 400m
II. 3 Rounds for Quality of
10 x Air Squats/Back Squats (45lbs/PVC)
10 x Push-ups
10 x Hollow Rocks
III. Mobility
Impact/Focus: Back Squat
Warm up as needed before completing the following workload. Athletes will have 15-20:00 to complete their strength training for today.
Back Squat 5-5-5-5-5
Notes: This is not a 5RM test. The goal is technique and movement review preparing for our next back squat strength cycle starting next week.
Post loads to comments.
“A Weightliftin Gymnast?”
10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Thrusters (95/65)
Notes: Athletes looking for a different version of the workout are encouraged to substitute DB/KB Thrusters respectively.
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Back squat 315 x 5
Weightliftin’ Gymnast? 10:50 Rx
15×3 / 175×5
14:34 Rx
245 x 5
9:20 Rx
Had some knee problems today so I mod’ed a few things.
205 x 5 Lightweight deadlifts
A Weightliftin’ Gymnast? 11:05 with 85# push presses/ rx pull-ups.
205 x 5
14:24
Got some work to do still, but hey at least i am back up to the RX weights, just need to self improve on times.
“Back Squat” : 165 x 5
“A Weightlifiin’ Gymnast?” : 11:22 (85#)