Save the date!! June 6th we will be starting our summer nutrition and performance challenge! If you missed our last challenge you won’t want to miss out on this one. YES, performance will be included. We will be testing strength and endurance along with body fat percentage. More details will be coming out in the next couple days. We will not be giving you all movements the movements that will be tested until June 6th but I can say that today’s General Programs strength portion will be part of it. Prizes will be $400 for the first place,$200 for second place and $100 for 3rd place team.YUP, we will be doing it in a TEAMs of 2. Cost will be $50 per person. Start getting your team set up and we will be putting out more info in the next couple days.
OVHD mobility 5-10 min
Workout of the Day
*Program Note – We hit a bunch of new 1-RMs last week, and I was very happy with the results, so we’re going to back off the loading a little bit and allow you to focus on conditioning this week. I know many of you are dying to tackle some of the regionals workouts, so I am going to oblige a bit this week. This week will have lighter loading, a little more conditioning and bodyweight exercise focus…and should be pretty fun.
Every 2 minutes, for 20 minutes (10 sets):
Jerk with a Pause x 1 rep
(dip and pause for one full second, then jerk – then hold for 2 seconds in the receiving position before recovering your feet)
Work with a load that allows you to maintain perfect mechanics for all ten sets.
21 Thrusters (115/75 lbs)
12 Rope Climbs (15′)
9 Rope Climbs
6 Rope Climbs
Should go without saying, but please be sure to clear the rope out from under your feet. An ankle injury isn’t worth the few seconds you’ll cut off your time by coming down recklessly.
Three sets of:
Partner assisted Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed
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