TOMORROW! All gym members please attend. Share food and drinks with your fit fam! Bring your significant others and kiddos as well.
MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
Warm Up: 5 min flow
5 down ups
10 plate ground to ovhd
15 plate jumps
Workout: You go, I go.
8 rounds (16 total)
5 power cleans 185/125
5 bench press 185/125 or 10 db bench 50/35’s
Accessory: 3 sets
20 weighted Russian twists
20 alt v ups
:30 each side plank
Strength: Strict pull-ups
Sets of 5/3 unbroken. Weighted if possible
Skill: Snatch Balance Practice
Use light to moderate weight in order to build confidence and strength in this movement.
Conditioning: death by kb
5 kB swings+5 sdhp 53/35 each min
Add 1 rep to both movements each minute from minute 5 on.
Rest 2 minutes
5 sets of straight arm lat pull-down. Use band or machine.