Friday 12.21.2018

HOLIDAY HOURS
Monday 12/24: “NIGHTMARE BEFORE CHRISTMAS!” 10:00am Heat ONLY (Arrive at 9:30 for warm-up)
Tuesday 12/25: Closed
12/26-12/29: Normal Hours
Monday 12/31: Closed
Tuesday 1/1: Closed
…Normal Hours resume Wednesday January 2nd.

Warm-up Drills
I. Row 500m
II. 3 rounds of
10 x Barbell Deadlift
10 x Push-ups
10 x Hollow Rocks
III. Mobility

Impact/Focus: Deadlift 7 x 2
Warm up as needed (3 sets x 3 reps) before completing the following workload for Deadlift.

Deadlift 8 sets x 2 reps every :75 seconds (increasing)

Notes: Work up to the heaviest 2 rep Deadlift possible; provided there is clean execution and technique. After using three or more sets to warm-up, increase the weight across working sets in order to establish this day’s personal best two rep record.

Video link for the Deadlift click HERE.

Post loads to comments.

“Inflation”
Complete as many repetitions as possible, alternating between the following two movements for 8 rounds total.

8 Rounds of :30 work x :20 rest
1-arm DB Snatch (alt.L/R)
DB Front Rack Walking Lunges (1 step is 1 rep)

Notes: Video Link to the Dumbbell Snatch found HERE.

Post scores to comments as total repetitions per movement (high/low splits is bonus data…).