Thursday 4/23/15

Thursday 4/23/15

Some mental cues from Mike Tuchscherer, a world class powerlifter and close friend of PrettySTRONG. Set up. Set up. Set up. It’s the most important part of EVERY. SINGLE. LIFT.  Remember, your shins must be covered when barbell deadlifting. Non-negotiable. 

Sunday: Sun’s Out, Gun’s Out @ CrossFit HD. Team CFSQ hits the stage at 12 pm. Come show your support! 

Level Testing: 1/2 on May 2nd. 3/4 on May 9th. Both at 10:30 am. Sign up. Have all of your gear. Be ready to perform.

Upcoming Yoga: May 3rd & 31st @ 4 pm. Open to the whole community. $10.

And finally, as the Masters Qualifier kicks off today, take a minute to appreciate our MVMNT Masters Athletes. I hope, HOPE to be as pure beast as each of you. Thanks for showing us all how it’s done.

Warmup
Dynamic Athletic Movement

3 Rounds
10 Downdog Push-ups
10 Kettlebell Swings

Lift
Levels 2-4
3 x [2/3/5/10]
Deadlift

Sets across at 60% of 1RM OR add 3-5% to last week’s load. There are 12 work sets, ALL to be done at the same weight. Rest no more than 120 seconds between sets. NO TOUCH AND GO REPS–pause at the bottom and reset your start position every rep.

Level 1
5 x 5
Barbell Deadlift Practice (increase weight each set, maintain optimal form)

Level 0
10 x 6
Kettlebell Deadlifts (single or double)

Conditioning
5 Rounds (NFT)
20 yd Low Sled Push (green sleds, go heavy!)
10 Ring Rows (make them as challenging as possible)