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Thursday - 7/21/16

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WORKOUT OF THE DAY

Barbell WOD: To Intesity and Beyond! Day 3 Sampler

Clean & Jerk

  • Max Out
  • 1 x 2 @ 80%

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
  • Option 5:
    • 2 Sets of 10 Dumbbell Row (each arm) + 10 Dumbbell Push Press

Jay and the 8am class starting their 4 rounds.

Wes leaving no doubt on his chest to bars.

Welcome Allison to Strongtown!

Shady looking strong on his bar muscle-ups.

7/20/16

7/20/16

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