Stephen is in.

We even have our first throw down volunteers.

Good luck goes out to our Level 3 test takers tomorrow morning!! For those that have attempted the Level 3 test but have not passed the conditioning, tomorrow is your day. Please get to the gym by 11 to start warming up.

Get ahead of the game. If you’re not already, anyone contemplating joining our Open Nutrition Challenge should start tracking food in My Fitness Pal (MFP)….especially if you’re planning to take the performance route. If you plan to ramp up your training to do your very best in the Open, timing is everything. We highly recommend you log what you’re eating now. Don’t change a thing. Just write it down. It will help us get you dialed in during the challenge.

We already have a small group going on MFP. Anyone that chooses to participate, will be required to join us (it’s free) and track food intake. If you’re like me and hoping to make all the gainzzz in the gym, you, above everyone, need to start tracking.

I encourage everyone to come to the talk (whether you are participating or not) to hear about Braden’s journey from beating cancer to the definition of optimal human performance. It’s pretty incredible.

Warmup

Dynamic Athletic Movement
Hip Mobility Series

Lift

Levels 1-4

5 x 3 @ 75%
Deadlift

Level 0

5 x 5
Double Kettlebell Deadlift

Skill

25 minutes

Level 4
5x AFAP
4 Weighted Pull-ups
10 Ring Dips
10 Toes to Bar
15 Step-ups R/L

ALL OTHER LEVELS NOT AFAP
Break up reps into manageable sets

Level 3
20 Weighted Pull-ups
50 Ring Dips
50 Toes to Bar
75 Step-ups R/L

Level 2
30 Pull-ups
50 Box Dips
50 Hanging Leg Lifts (lift to L position)
60 Step-ups R/L

Levels 0/1
50 Ring Rows
40 Box Dips
30 Hanging Knee Tucks
50 Step-ups R/L