Monday 140804

Cam

 Happy Birthday this week to the following LCF Athletes: Pete M, Amanda H, Hunter S, Rich J, Marie C, Kim U, Heather K. Have a great week!

**Make note there will NOT be a Saturday Olympic Lifting Class or WOD at 6am this upcoming Saturday ONLY due to a coaches meeting we will be holding.**

Dynamic Warm-Up-Mobility
Prepare for…

Strength

Barbell Weighted Step Ups 4 x 16 reps (8 RT/ 8 LT)
*Pick a box height so the hip is 1″ above the knee. Use a weight you can handle for 16 solid reps.
Close Grip Bench 5×2 @ 80%, 1 x max reps @ 60%

WOD
Complete 7 rounds:
Handstand Push Ups – Max reps AWP (any way possible)
Hollow Rocks – 15 reps
200 m sprint

Post total HSPU completed to comments.

Cool Down

Competitors or athletes wanting to improve your Fitness level

Do  Strength  and WOD  then:  

Rest recover 7 min then:
6 sets
1 push jerk + 1 split jerk
rest 2-3 min between sets

Then..

 Tabata deadlifts 8 rounds 20 sec on 10 sex rest @75% 1rm 
*you are shooting for at least 5 reps if you don’t do at least 5 lighted the bar 
*to challenge yourself do it with an axle bar ;) 

 

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