Paul getting it done on his birthday!! Great work today Paul….enjoy your day!
A. 2 Banded Ultra Wide Sumo Deadlifts every 30 seconds x 10 @ 30% 1 RM
*So impressed with the improvements you all have made on your HSPU!! Outstanding work today everyone! Looking forward to the PMers!
C. 100 Band Pull Aparts
Reminder: No Open Gym on Sunday due to the Clean clinic. Still a few spot available!!
Congrats to Alison for nailing her first of MANY pull ups today!! All that hard work has paid off! Nice!!
A. 1 Above the Knee Power Clean + 1 Split Jerk every 30 seconds x 10
* keep weight moderate here and focus more on technique than loading.
MAX Rep Bench at BW
Max Pull Ups
*No rest between Bench and Pull Ups, rest as needed between sets but keep them moving
*record reps for each round
C. Tabata Push Ups
A. Banded Back Squats off Box
2 reps every EMOM 3 @ 60%
B. Back Squats 3-3-3 @ 20X1 tempo
*Full squat, no band
*First set at 75% 1 RM and add each set if applicable. This is not a MAX effort here.
C. Aerobic Tester
15 KBS (2/1.5), (L2 1.5/1), (L3 1/.75)
*compare to 6/11
D. 3 x 10 DB Box Step Ups
*Complete all 10 reps on the the right leg, then complete 10 reps on the left leg
*weight should be challenging, adjust height of box to fit athlete
*focus on driving up with the leg on the box and not pushing with the foot on the floor…come to full hip extension at the top of the box
Skill Class Sunday: The Clean
*we have about 4 spaces left, so please let me know if you are interested in attending! Thanks!
Congratulations to all of the personal records achieved this month! Keep up the great work everyone!