Thursday 11/10/16

Thursday 11/10/16

Where did the time go? – Gobble Jog & Thanksgiving Workout are just two weeks away. Be sure to get signed up for either or both (make a donation but lift some weights).

FINISH THE PULL – When you hear that cue over the next few weeks, this is what we’re talking about….

Warmup
Dynamic Athletic Movement

3x (6 minutes)
Overhead Squats
5 Box Jumps

L2-4: use empty barbell (5-10 reps per set, focus on sinking deep in the hips and extending the upper back)
L0/1: use PVC pipe (5 reps, keeping heels on the floor and knees tracking the toes)

Lift

Levels 3/4

10 Minutes E2MOM
6 Romanian Deadlifts (light enough that you don’t round your back at all)

Then,

Take 20 Minutes to work up to a heavy triple Front Squat (5-8 sets).

Level 2

Same as above–10 Minutes E2MOM
6 Romanian Deadlifts (light enough that you don’t round your back at all)

5x
3 Front Squats about 50% of your Back Squat max

Levels 0/1

3x
5/5 Single Leg Deadlifts R/L

5x
5 Kettlebell Pause Squats (Goblet or Double KB)
Hold each rep at the bottom for 3 seconds (1-1000, 2-1000, 3-1000)

Conditioning

“Facet Squared”

Levels 2-4

4x AFAP
15 Toes to Bar
20 Alternating Reverse Lunges (Farmer Hold)

L4 – 2×24/18
L3 – 2×20/14
L2 – 2×16/12, Kipping Hanging Knee Tucks (knees to elbows)

Levels 0/1

4x AFAP
5 Ring Rows
15 Butterfly Sit-ups
20 Reverse Lunges (Goblet)