Over the next couple weeks we will be finishing up our 8 week strength cycle. Stay focused.
Warm Up: 2 sets
8 Straight Leg Deadlift (empty bar – both feet on floor)
8 Single Leg Glute Bridge (each side)
5 Hang Clean and Jerks (empty bar)
3 Burpee Pullups
2-3-3-3-3-3-3-3 at 80%
New every :90
7 hang clean and jerks 115/75
…MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM
Warm up: 9 min flow
5 pike pushups
5 Box Step ups (each side)
15 sec HS hold
30 sec single unders
Every min (30 mins)
Min 1: 200m/150 m Ski or row
Min 2: 5 Box Jumps …
IRON MILE|MAYHEM 10.4
Warm up: 3 sets
10 banded good mornings
:20 squat stretch
10 alt leg raises from straight arm plank
1 min row (30 sec easy/20 sec moderate/10 sec fast)
Strength: Deadlift
2-2-3-3-3-3-3-3 at 80%
new set every :90
workout: 16 min cap
50’ single arm OVHL 50/35
40 pull-ups
50’ single arm OVHL 50/35
35 GHD sit ups
50’ single arm OVHL 50/35
30 pull-ups
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A. Class
B. 8 sets (1 Set every 4 Minutes)
Odd Sets:
500m row
3/2 pegboard
Even Sets:
500m row
25 GHD sit ups
C. Push press
5-5-4-4-3-3
Fun workout in some pretty crummy air quality. If Air Quality gets much worse we will consider closing the gym. Until then we will continue to limit running and keep the big door closed.
IRON MILE|MAYHEM 10.3
warm up: 3 sets
15 band pull aparts
20 alternating shoulder taps
20 alternating v-ups
Strength: Bench Press
2-2-3-3-3-3-3-3 @ 80%. New set every :90
Workout: 5 rounds
250 m row or 200 m ski (or 200 m run?!)
20 med ball cleans
…