Skrong!

Again, more new PR’s as we focus on getting strong(er) and maintaining better form. Many of us have a few physical weaknesses we must address every day at the gym in order that we can lift more and go faster. Know your goats and work them before and after class. Get better organized and be a better athlete.

Warm up:
Kang squat
Squat therapy

Mobility:
Foam Roller on your upper back

Then:
12 minutes to a one rep max high bar back squat
12 minutes to a one rep max squat clean

Then:
High bar back squat
8×70% of 1rm
5×75%
3×80%
3×85%
1×90%

You know those notebooks some of you don’t have? Well, you should. It’s a great place to record all of the numbers you need to know when you get asked, “what is your most recent one rep max.” Writing it down helps you be great. Do it now.

See you all Monday.

How much do you Bench, dude…

Gots to get more PR’s today. So, let’s do it with benchpress.

One rep max benchpress
Make no more than five heavy lifts. If you get a PR, then you are done. If you feel you have more in the tank, well, you should have been bolder and gone for more weight. Fortune favors the bold. We want you leaving with a PR, not a PR and then a failed attempt. You’ll remember the failure more than the PR. This is our policy. If it’s good enough for the folks at Westside Barbell, it’s good enough for us.

Then:
Three rounds for time:
50 double unders
3 Hang power cleans 155/105

Announcements

Just a quick few words about a few upcoming items.

First, this Sunday and next Sunday, July 29 and August 5, we will not have the regular workout in the Park. Go out and play in the mountains. Or do something fun with your family. Make the most of the weekend without the thought of your general fitness protocals. Just play or relax.

Our weightlifting class is moving to Thursday at 6pm Beginning next Thursday, August 2. If you want to get strong(er), get some of this class. We pick up heavy things based on the methods utilized by Louie Simmons and Westside Barbell. A handful of us have been doing this extra work for about a year now and you can look around and see who is attending. So get Strong(er) and join the fun.

Rest Day

Many of you have noticed that coming into the week you felt a bit flat.  That is because we have worked very hard the previous three weeks in both volume and intensity.  We do this on purpose.  The intensity and volume are a bit different this week and as long as you are sleeping and eating properly, you have the chance to properly recover and get ready for some more fun.  Always listen to your body about food, hydration, and sleep.  If you’re hungry, eat.  If you’re tired, sleep.  If you’re thirsty, it’s too late…start hydrating now.

If you feel great, then go have some fun in the mountains.  That’s why we live here.  Get out there.

photo-19

More PR’s today

That’s right.  Yesterday we had tons of new PR’s in the 15 and 20 pound range.  Way to work hard gang.  Pretty awesome to see all of the hard work paying off.  More greatness today.

One rep max Shoulder Press

Then:
Row 500 meters for time
Then:
Not for time, 50 jumping squats with a bar, 45/65