Monday, July 17, 2017

This week's strength program

EJ, the sole dissenter in the paleo-friendly food
We handed out a lot of yellow shirts at the 2-year anniversary party on Saturday. Thanks again to Kevin and Liz for hosting us in their house.

If you're new to the gym: we have a tradition: on your 1-year anniversary you'll get a green shirt, and now that we've been around for 2 years, we're adding a yellow shirt.
Can you guess what the 3-year shirt will be?
The other tradition is that you can't get your shirt unless we get a cheesy photo of the official presentation. I'll be posting those this week.






Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

deadlift 8-5-3x5

Accessory/Skill

5 heavy swings between strength sets

Group Workout

3x(2L,2R) Turkish Get Up at 70% of max
be patient - add a 2/1000 count pause to any transition point that you are struggling with

then 

as quickly as possible:
60 bodyweight lunge
20 box jump
20 straight jump

then

2 minute hinge hold



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