A Couple of ApproachesĀ 

Ok so for the Pull-Up portion of this workout there are some options. If you’re a stud at pull-ups then weighted will be the way to go for you. If you maybe have 5-10 so so almost got my chin over the bar if I stretch my neck really far pull-ups then negatives will be the best option. If you do not quite have pull-ups yet then banded negatives will be the goal for this one. If you’re there on pull-ups but not yet there for weighted then go strict with a controlled descent. 

Working the negative portion of a common movement can help you progress faster than always hitting the same movement with the same stimulus. If you make every negative tough you’ll be surprised at just how challenging they can be. Don’t worry too much about the top or getting to the top but focus all of your energy on the down portion. 

6/16/17
5×5
Tough Pull-Ups

AMRAP 12
7 Toes to Bar
6 Burpee Box Jump Overs
5 Thrusters (135/95)

Performance Team
3×10
Full Snatches (do not need to be touch and go but they do need to have a quick set up and go each time)

3×12
Reverse Hypers

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Come Hydrated

We will be doing some sprint work tomorrow so be sure to hydrate BEFORE coming to workout. If you are going to be working out in the afternoon or evening make sure that in the morning and during the day you are drinking plenty of water. We won’t be out in the heat for the entire class period but the heat can definitely take a toll on you if you are not properly prepared. 

6/14/17
12x100m Sprints with approx. 20 seconds rest between each (be mindful of pulling a hammy! dont overextend on your stride and stay within your pace!)

Deadlifts
10-5-5-5-3-3-3

Performance Team
30 Muscle Ups
*every time you break do 20 GHD Sit-Ups

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Coach’s Choice!

Time for a little Coach’s Choice. It’s been a while so let’s see what Andres has in store!

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The Reverse Lunge/Stepbacks

For our lunges in this sequence you’ll be taking the bar from the rack and holding in the back rack position, then hit 10 alternating lunges (5 per leg) then either go directly into 5 Back Squats or re-rack, load heavier, and proceed with the 5 Back Squats.

6/12/17
3 Sets
10 Reverse Lunges
5 Back Squats

2 Rounds
21 cal Row
15 Bar Facing Burpees
9 Squat Cleans (225/155) (185/125)

Performance Team
5×20 cal SkiErg

AMRAP 8
30′ HS Walk
15 Toes to Bar

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Summer Kickoff

Chris Waggoner from 630 wanted to extend an open invite to everyone at the gym for his summer kickoff potluck and swimming pool party. It’s all going down this Saturday at 4pm. 

1857 Sedona Hills Parkway

6/9/17
4 Sets
5 Bench Press
3 Wall Crawls

50 Pull-Ups
70 Hand Release Push-Ups
70 KB Swings
70 Hand Release Push-Ups
50 Pull-Ups

Performance Team
6x20cal AirDyne Sprints

3 Sets
ME Atlas Stone Holds
20 GHD Sit-Ups

2×15 Reverse Hypers

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Oh my Quad

A little bit of leg work for you all tomorrow!

6/7/17
4 Sets
20 second L-Sit
60 second Plank Hold
60 second ME Sit-Ups

6 Rounds (1 minute stations)
A) 10 Back Squats (heavy but they need to be done within that minute window)
B) ME Air Squats
C) ME Double Unders

Performance Team
5 Rounds
20 cal AirDyne
30′ HS Walk
2 Rope Climbs

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Some Weightlifting Motivation

If you are ever in need of some Weightlifting motivation check out this guy’s YouTube channel, he has great speed and is patient with all of his positions, oh and he is strong as f@#!

15 attempts with 410lbs. 15!

6/6/17
EMOM 16
2 Full Snatches (go by “feel” for weight)

2 Rounds
35 Cal Row
25 Deadlifts (225/155)
30 Bar Facing Burpees

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