Yoga is Canceled this Sunday 9/4/16
Today’s Schedule:
- 6AM – Open Gym
- 9AM – Open Gym
- 5:30PM – Open Gym
- 6:30PM – Olympic Lifting
- 7:30PM – Foundations
Focus of Today’s Foundations:
- Kipping
- Pull Ups/Ring Rows
- Press
A. Strict Press:
B. Ring Rows: 3 x 5-10
3 Rounds:
SMR on Barbell: 1-3 minutes each leg (targeting hamstring)
5 Rounds: Work up to a max weight
For Time:
Sit in the Bottom of a Squat: 3-10 minutes
Back Squat:
21-15-9
T-Spine Extension Smash: 1-3 minutes
Open Gym today from 10AM – 12PM!
Yoga meets after at 12:30PM!
Strict HSPU: 3-5 x ME
or,
Wall Walks: 5 x 30 sec AMRAP
21-15-9
A. Bench Press:
B. Deadlift:
(Before or after class)
Back Squat: 5×5 @ 80% TM
3-4 Rounds:
Overhead Distraction w/ External Rotation Bias: 1-3 minutes each arm
Find a max weight for the following complex:
Teams of 2, 1 person working at a time
14 min AMRAP:
SMR on Barbell: 1-3 minutes each leg (focus on hamstring)
Ever wanted to try climbing? Sign up for a climbing gym field trip with your friends from Hardware! We’re taking a field trip to First Ascent climbing gym – the Avondale location – on Sunday, September 18, 2016! https://firstascentclimbing.
A. Strict Press:
B. Ring Rows: 3x 5-9
4 Rounds:
(15 min cap)
Bottom of Squat: 3-10 minutes
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