December 21, 2015

20
Dec

December 21, 2015

Next Two Weeks 

For those of you who like to geek out on programming info, just an FYI about the next few weeks. We are taking a slight deload from Oly lifts in lieu of spending more time on the mechanics/proper positions of simpler movements. We will also focus on more single-leg and unilateral movements to address imbalances from left and right side. You will see lighter weights in the metcons – except Saturdays!

The holidays are no excuse for slacking…we are here, so come on in!

I missed a birthday on Saturday – HAPPY BIRTHDAY TO JEREMY ODOM! 

branns and bonnie bike
The Branns and BB

Workout of the Day
:00
Barbell Warm-up

:10
Every 2 minutes for 10 minutes/5 sets:
1 squat clean + 1 Pause Front Squat + 1 Front Squat
60-75%

Three sets of:
6, each leg – 2-arm dumbbell step-up 16″ box

6, each leg – Dumbbell Single leg deadlift

50 m 2-arm kettle bell front rack carry 35/55

Midline: 3 sets of –
:30 hollow body hold
:30 plank, left
:30 plank, right
10 Abmat sit-ups

Post your scores to the Whiteboard.