Thanks for making Saturday fun. This was the first bring a friend community workout we have done in awhile. Look for some more of these community WOD’s in the future.
Next month we are hosting the Lift Up Autism event on Saturday, September 23rd.
MONDAY’S TRAINING INTENT: – Strength: Make progressive jumps in weight. Have a plan in mind before starting. The 1 second pause is merely to break up phases of the lift. Make sure it’s a full one-one thousand. This is a repeat benchmark from 20170223. – Metcon: Power cleans are intended to be heavy and can be done in singles. Goblet squats need to be heavy as well and challenging to be done in sets of 10. The objective today is to perform all sets of power cleans efficiently with a challenging load and manage overall fatigue with goblet squats albeit the loading is heavier.
Paused Back Squat: Work up to a 3RM. Rest 2:00
– 8-10 Sets
– 1 Second Pause
Beginners: 5 x 5, adding if form permits.
Pause Squats previously done on 20170223:METCON: “Lights Out”
Power Cleans (165, 115)
Goblet Squats (53, 35)
Rx+:(185, 125) (70, 53)
L3: (135, 95) (45, 35)
L2: (115, 75) (35, 25)
Deadlifts (155, 105)
Goblet Squat (35, 25)
FINISHER: – 100 Banded Pull-Thoughs
– Reverse Crunch + Deadbug: 4 x 10. Rest 60s. “THERE’S NO GROWTH IN THE COMFORT ZONE.” — JOCKO WILLINK
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