Performance Team is Back Mothafu……………s!!!!!!!

With the Open now behind us and a few competitions passed, it is time to bring back the Performance work and start working on shoring up any weaknesses you might’ve found during these past few months. Our class programming is going to have a few Max Efforts and 1 Rep maxes so that we can begin to establish a current baseline and develop work off of those numbers. Now would be the time to start logging your current numbers and goals if you don’t do so already. Talking to some of our members, it looks like there are quite a few that have written down a list of goals for the coming year after this year’s Open.

4/17/17
4 Sets (165/115)
EMOM 4
Minute 1: 30 sec Deadlift Hold + 6 Deadlifts
Minute 2: 10 sec L-Hold + 6 Toes to Bar
Minute 3: Same as minute 1
Minute 4: Same as minute 2
Rest 1 Minute after each set

Then…
ME Pull-ups (JUST REGULAR PULL-UPS, NOT CHEST TO BAR, DON’T SUBSTITUTE MUSCLE UPS, GO DEEP INTO HIGH REP PULL-UPS AND SEE WHERE YOU’RE AT)
AMRAP 10
40 Clean and Jerks (165/115) (135/95)
with the remaining time:
ME Pull-ups

Performance Team
5 Sets
12 HSPUs
12 KB Rows
8 Glute Ham Raises
90 second Atlas Stone Hold (pick a stone, and hug it for 90 seconds)

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