Wednesday 4, October 2015

Warm up:

1 minute at each station

Battling ropes
Box step ups
Jumping pull ups
Push ups
Lunges

Skill:

10 minutes of mobility - some of you have been AWESOME at this so far this week, working on tight areas, soreness, asking coaches for things to work on or with for these areas, and some of you have not been using this 10 minutes to your advantage as an athlete. As one of the tightest unmobile people in the gym, I can tell you USE THE TIME, make time every day for mobility. In the long run it is better for you than the weights we throw around, why you ask? Because if you aren't prepared to lift and be agile, you get injured!

Strength:

Deadlifts
10-8-6 warm up
3-3-3-3-3 at 90% of your 1 rep max

**** Do not "bounce" the weight off the floor to get your next rep - its ok to set yourself and prepare for the next lift, bouncing the weight is only going to cause you to have to "catch" the weight 3 inches off the ground, causing you to add undue "stress" to your back, glutes, hamstrings, and even shoulders

**** Yes it is heavy, but FINISH the lift. A deadlift is from the ground to lock out at top, and back down. Unless you are seeing stars, or the lights are closing out, follow your lift back to the ground maintain form and get STRONGER.

Metcon:

Weight Lifting Wednesday - what???? Another WTF moment for the week HAHAHAHAHA

Basically what you read is what you are getting on Wednesday for the next few weeks - a barbell with weight on it.

28 front squats 80/60kg
30 push press 65/45kg
58 thrusters 50/35kg

* at every 1 minute mark during front squats 2 burpees
* at every 2 minute mark during push press 6 jump lunges

I am not going to lie - this workout was a rough one for sure!