Monday November 26, 2018


Deadlift (4 x 5 @ moderate to heavy load)

While we are in our de load week we wanted to squeeze in some deadlift work. After adequate warm up you will begin your 4 working sets. We want all sets to be tough, but slightly ascend as you go as well.

For Example, if Guy has a max deadlift of 500lbs, his working sets should look something like:
instead of:

Post last set to board.

Metcon (No Measure)

Gymnastic Strength Work

3 sets:
8-10 Strict Pull Up
:20 Static Ring Support Hold (@ top, accumulate time)
:20 L Hold (hanging or from paralettes, accumulate time)Slow down and ensure quality movement, remember, this is all about health and longevity. Build a solid foundation now and reap the rewards later