For anyone who didn't get one of the Strongtown 4th of July shirts or tanks the extras we ordered arrived earlier today and can be picked up in the gym. We also added a few bro-tanks to the order for the bros. They can all be picked up in the gym.
Workout of the Day
Barbell WOD: To Intesity and Beyond! Day 3 Sampler
Clean & Jerk
- 5 x 1 @ 90% of 1RM CJ
- Next Thursday = Max Out
Back Squat
- 90% x 1
- 2 x 3 @ 30 lbs less then 90%
- Increase weight #5 to #10 pounds from last week on both 90% and drop sets.
Core / Complex
- Option 1:
- 2 Sets of 15 Hanging Leg Raises + 10 GHD Sit-ups + 30" GHD Superman Hold (plate on back)
- Option 2:
- 2 Sets of 10 YTW's + 10 Chin-ups
- Option 3:
- 2 Sets of 10 Glute Ham Raises + 8 Single Leg RDL's (each leg)
- Option 4:
- 3 Sets of 10 Weighted Sit-ups, 20 Russian Twists, 10 V-Ups, 1 Minute Plank Hold
7/14/16
