Monday April 25, 2016

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(Paul has great positioning in his upper body as he completes this overhead squat.  Locked out elbows, barbell over his center of gravity, neutral chin.  Loving it!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Strength: 

8 rounds, every 2 minutes:

#1 & #2 – 5 strict Press

#3 & #4 – 5 Push Press

#5 & #6 – 5 Push Jerk

#6 & #7 – 5 Split Jerk

—— You have two rounds for each specific lift.  The first set should be completed at 80% of 1RM for that lift.  The second should be As heavy as possible for that lift.  Then when you move the the next lift, follow the same pattern.  The weight should steadily increase over the entire thing. there shouldn’t be a reason to decrease weight. You will have 4 scores for this part of the workout.. The heaviest possible lift you completed for each movement.

 

 

WOD: 

4 rounds,

Every 5 minutes complete:

1 x 800m Sprint

**You need to make sure you have at least 30 seconds of rest, so if you cannot If you cannot complete an 800m run in 4:30 minutes or at the very least 4:45 seconds,  go to MOD 1:

MOD 1: 600m run… Run a 400m and then go in through the gym and run a 200m

MOD 2: 400m Runs