Track Today’s Movements
Open Gym Time: 3 – 4 pm @ Crown Point
Daily Challenge: “Hair Trigger”
Proficient – 5 x 2 Deadlift
Beginner – 5 x 5 Deadlift
100 OH Swings
Proficient = for time (53#/35#). This is a tracked challenge so be strict with ROM.
Beginner = not for time. Sets of 10 at light weight.
Fat Loss/Conditioning Circuit: 8 Rounds
8 Deadlifts @ 50 – 70%
30’ Reverse Plank
10 MB Slams
1 Lap Around Parking Lot
- Beginners, do not go heavy on our deadlifts today regardless of workout. Learn the technique and kinetic awareness required to perform them safely and effectively.
- For those proficient on the FL/Conditioning circuit, option to go heavier (70%) for muscle growth, slower pace.
- Make sure to get full extension overhead on our MB slams. Stay a bit lighter and go fast and explosive! When done right, this is a great movement to add more reps on your pull-up PRs.
Power Hour: 6 pm @ Crown Point
Today we will be focusing on drill work and speed getting under the bar, the most critical component for continuing to increase weight and set PRs.
A: Cleans in the 3rd Pull Position 5 x 5 @ 40%
B: Snatches in the 3rd Pull Position 5 x 5 @ 40%
C: Pick Snatch or Clean, work on heavy sets of 1 – 2 reps