“If I have seen so far, it is because I have stood on the shoulders of giants.” –Isaac Newton
ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!
Warm-up Drills
I. Row 500m
II. 9 Fundamentals x 5 reps each (barbell)
III. Mobility
Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 4-4-4-4 (80% 1RM)
Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017.
Post scores to comments.
“Grindin”
Complete as many rounds/reps as possible in 12:00 of
Row 250m
6,9,12 … x Burpees
6,9,12 … x Slamball (40/20lbs)
Notes: Row distance per round remains the same while Burpees and Slamball climb reps as shown. Get some, freaks.
Post scores to comments.
Skill Development: Turkish Get-ups
Warm-up as needed before completing the following sets/reps of Turkish Get-ups.
2R+2L
2R+2L
2R+2L
1R+1L
1R+1L
1R+1L
Notes: Alternate every repetition of Turkish Get-ups from right and left side, thus the first working set would be 1L+1R x 2 at a given weight. Increase weights with each set as able.
Post scores to comments.
Split Jerk 4-4-4-4: 145#
“Grindin”: 15 + 58m Rx’d