El Paso’s biggest competition is taking place again this year September 2nd. Early registration opens this Saturday July 1st. Last year this event sold out during it’s opening weekend and I’m sure this year will be no different. There are three divisions to compete in: Scaled (2 male/2 female), Rx’d (2 male/2 female) and Firebreather (Individual). If you are interested in competing this year please put your name down on the whiteboard preferably by tomorrow, at the latest this Friday. Next to your name put down what division you would like to compete in. If you already have a team organized then write down the entire team down and what division you all would like to compete in. Once we see who all is interested we will see how many teams we can create and begin registering everybody. The cost for early registration is: $180 for Rx and Scaled, and $60 for Individuals.
10 Strict Pull-ups or Weighted Pull-Ups
20 Second L-Hold or 10 L-Hold to Pass Through
60 Second Plank
15 GHD Sit-Ups
50 Box Jumps
HS Walk Practice
5x20cal AirDyne all out efforts
Everybody looked like they have gotten way more comfortable with the sprint/deadlift combo. It still was challenging but overall everybody did great today, we even had a few good PRs come out of it! I would have to say the best one would have to be Sky hitting a new benchmark 300lb deadlift! Great start to the week guys!
Also, tomorrow is Diana’s last day. She’s shipping off to start a career with the Navy. It’s been great having you train with us and I’m excited to see you come back all squared away!
3 Sets of:
20 Air Squats
10 Squat Snatches (185/125)(135/95)
Now that the heat wave has broke it’s time to revisit a tough workout we did a few weeks ago that caught a few people by surprise.
Each time you come off the bar do 15 push-ups
A few ways to approach the pistol if you are still learning and progressing with the movement. If strength and balance is needed then you can go banded pistols or pistols to a box squat. Both are great options for building unilateral leg strength and balance and awareness. If strength and balance are there but perhaps mobility is a factor then elevating the heel and squatting on a metal weight plate could help. If all of those factors are there but you’re just not that great at doing pistols, I’ve found that holding your free leg by the toes helps with balance and stability especially as you fatigue. Try these options out before scaling down to regular squats for this workout.
10 Reverse Lunges/Step Backs
5 Back Squats
(5 lunges per leg and the linge weight and squat weight do not have to be the same)
6 Hang Power Snatches (135/95)
12 Pistols (6 per leg)
6 Chest to Bar Pull-Ups
No extra work!
This couldn’t be more true buuuuuuuut….we can help assist with those pesky abs in the gym as well!
20 Second L-Sits or 12 L-Sit to pass through on paralletes
60 second Plank Hold
8 Barbell Rollouts
40 Double Unders
A) 7-10 Toes to Bar
B) 3-5 Ring Muscle Ups
C) 10 GHD Sit-Ups
D) 3-5 Ring Muscle Ups
Congrats to our very own Joseph Lee for putting it down in this weekend’s Battle of the Badges. The unanimous favorite from everyone I’ve talked to for fight of the night. Joseph put in a lot of hard work to prepare for his fight and it payed off! Good job brother!
Alternating EMOM 16
A) 3 Power Cleans
B) 5-7 HSPUs
Row 20 cal
10 Shoulder to Overhead (185/125)(135/95)
Hope all you Dads out there had a great Father’s Day. Remember only you can prevent Dad Bod!
Here’s a Dad joke for you all:
6 Bulgarian Split Squats (per leg)
2 Back Squats
7 Chest to Bar Pull-Ups
9 SDLHP (95/65)
12 Front Squats (95/65)
Build to a Heavy Bear Complex
7 Reps without letting go of the bar:
-Shoulder to Overhead
-Shoulder to Overhead