Tuesday 080415

Tuesday 080415

WORKOUT OF THE DAY

LOWER MAX EFFORT

1RM Hip Thrust

3x MAX EFFORT Partner GHR 

EMOM 10 Clean Ladder

start @ 50%

50, 55,60,65,70,75,80,85,90,95+

 

RECIPE

Check out this "Spicy Grass-Fed Beef Chorizo" recipe on Meatified.

 

**COMPETITION CLASS**

TRANSITION WEEK…this week it is encouraged that everyone move at
75-80% effort. Next week we will do some baseline testing leading into
our first official off-season cycle.

A.
Three sets, not for time, of:
15′ Legless Rope Climb x 1 rep
(start from seated position on the floor)
20 Meter Handstand Walk
Strict Toes to Bar x 6-8 reps @ 2110

B.
Four sets of:
Bulgarian Split Squats x 10 reps each leg @ 30X1
Rest 45 seconds between legs, and 90 seconds after the set
Strict Handstand Push-Ups x Max Reps
Rest 15 seconds
Assisted Strict Handstand Push-Ups x 8-10 reps
Rest 90 seconds

C.
Three sets of:
Glute-Ham Raises x 8 reps @ 20X1
Rest as needed
Weighted Plank Hold x 60 seconds
Rest as needed

D.
Three sets of:
100 Calories of Assault Bike
Rest 4 minutes

If you don’t have access to an Assault Bike, you may substitute with a Concept 2 rower.


 


1 comment (Add your own)

1. Dani wrote:
Test test test

Wed, August 5, 2015 @ 3:47 PM

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