A few people have talked about dieting hardcore from today until Christmas Eve. If you want in on that group, it is free and Coach Ben will link you to the group. Just text 530.908.7678 and you’re in.
MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM
WARM UP: 4 rounds
10 Bar facing Up downs
5 barbell deadlifts
5 barbell back squats
THEN MOBILIZE
:30 pigeon R/L
:30 prone hamstring R/L
:30 squat stretch
STRENGTH: Back Squat
5 at 75%
3 at 85%
1 at 95%
WORKOUT: FOR TIME
50 Deadlifts (95/65)
35 Hang Power Cleans (95/65)
20 Bar Facing Burpees
35 Hang Power Cleans (95/65)
50 Deadlifts (95/65)
15 Min Cap
T1: Adjust as needed.
T2: As Written
T3: 50 of each movement.
EXTRA WORK: for those with extra energy, motivation, or wanting more for whatever reason
Strength: Power Clean 3 reps every min x 6:00, into 2 reps every min x 6:00, into 1 rep every minute x 1 min
Endurance:
Row 5x750m with 1 minute rest. Keep all times as close as possible.
2 min Rest
Row 5x250m with 2 minute rest. Keep all times as fast as possible.