Veteran’s Day Crew!!!
Tuesday… Wednesday… Thursday… Business As Usual…
5AM… 6AM… 8:15AM… 12:15PM… 4:30PM… 5:30PM… 6:30PM…
Friday…
5AM… 6AM… 8:15AM… 12:15PM… Last Class @ 4:30PM & THEN I HAVE TO LEAVE!!!
Saturday… No Class!!!
Thanksgiving Week…
Monday… Tuesday… Wednesday… Business As Usual…
5AM… 6AM… 8:15AM… 12:15PM… 4:30PM… 5:30PM… 6:30PM…
Thursday The 22nd… Thanksgiving… Annual “Earn Your Bird” WOD @ 9AM…
Friday The 23rd… Annual “Burn Your Bird” WOD @ 9AM…
Saturday The 24th… Saturday Sweat Sesh 42 @ 9AM…
Alright… Back To This Week…
“BarBells & Basics…”
Deadlifts… And Basic Body Weight Movements…
Deadlifts… Gettin’ Pretty Heavy… Take Care Of Your Back!!!
Body Weight Movements…
Just Gonna Say/Ask It… How Can These Basic Body Weight Movements… Be… Not The Hardest Movements To Perform.. But… The Most Cheated!!!
Pull Ups… Arms Locked Out @ The Bottom… Chin Clearly Over The Bar…
Push Ups… Chest To Deck… Arms Locked Out @ The Top…
Air Squats… Hips Below Parallel… Stand All The Way…
Easy Right?!?!
Well See…
Back To Deadlifts…
Did You Record All Your Lifts Last Week?!?!
Yes?!?! Sweet!!!
If Not… Shame On You… Just Don’t Blame Me If You’re Not Getting/Feeling Stronger…
Week 4 For Deadlifts…
These Are Last Wednesday’s Scores & Weights Used…
Didn’t Come In For Deadlifts Last Week???
These Are Last Last Wednesday’s Scores & Weights Used…
Today… We’re Going To Add 10lbs Total To Whatever You Used Last Wednesday…
Might Not Seem Like Much Now… But Just Wait… We’re Going To Be Adding Weight Every Week On Deadlifts For The Rest Of The Year… That’s Why It’s Important To Keep A Record… We Don’t Want To Guess & Have You Lifting Lighter Than You Should & Making No Progress… Or Worse… Have You Lifting Heavier Than You Should & End Up Hurting Yourself…
As I Said Last Week During The Huddle Up… With “Light” Weight Deadlifts… I Tend To Program A “Stet-Con”… Meaning The Strength Training Is Incorporated Into The MetCon… As The Weight Gets Heavier… We’ll Eventually Break It Up Into “Just Deadlifts” For The Strength Then Move Into The MetCon…
But For Today… Still Following A “Stret-Con” Style WOD…
***KEEP IT SIMPLE… DEADLIFTS STAY @ 3 REPS… BODY WEIGHT MOVEMENTS GO UP BY 3 REPS…***
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ALRIGHT… HERE WE GO!!!
Strength/MetCon… “Stret-Con…”
***Deadlifts… Add 10lbs Total To Last Week’s Weight…***
20 Min TIME CAP!!!
———————————————————————
3 Deadlifts
3 Pull Ups
6 Push Ups
9 Air Squats
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3 Deadlifts
6 Pull Ups
9 Push Ups
12 Air Squats
—————————-
3 Deadlifts
9 Pull Ups
12 Push Ups
15 Air Squats
—————————-
3 Deadlifts
12 Pull Ups
15 Push Ups
18 Air Squats
—————————-
3 Deadlifts
15 Pull Ups
18 Push Ups
21 Air Squats
—————————-
3 Deadlifts
2 Burpees Over BarBell… TIME!!!
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3…2…1…GO!!!
Mando
11.12.2018 WOD & Scores…
RainCrossStrengthandConditioning 