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July 11, 2016

10
Jul

July 11, 2016

Vero Beast

I can’t believe it’s time to start planning Vero Beast V! Our annual in-house competition will be held all day, November 19. This will be an individual event and we will have three divisions – scaled, Rx and Masters (40+).

We will open the event to our athletes first, then allow some area gyms and friends to participate, too.

Look out for the standards in the next month or so. We will open registration late September/early October.

Not wanting to compete? We will be in need of volunteers to judge, score, etc.

Stay tuned!

Reminder: 10 Institute will be here during the afternoon classes today. Swing by and check out their products! http://www.10institute.com

jack overhead

HAPPY BIRTHDAY TO ALLI LENK & KRISTIN UPWOOD! 

Workout of the Day
:05
2 sets of 10 goblet squats @ tempo (3 seconds down, 3 seconds up)

:10
Barbell warm-up/drills

:20
Every 2 minutes for 6 minutes/3 sets
Macho man
3 Power cleans + 3 Front squats + 3 Push jerk
RX+205/135; RX 175/115; Masters 55+ 145/95
Rest 3 minutes

:29
Every 1:30 for 6 minutes/4 sets
Macho man
3 Power cleans + 3 Front squats + 3 Push jerk
RX+185/125 RX 145/100 M 125/65
Rest 3 minutes

:38
Every 1 minute for 6 minutes/6 sets
Macho man
3 Power cleans + 3 Front squats + 3 Push jerk
RX+155/105; RX 135/95; Masters 55+ 105/55

:50
5 sets of
5 Strict chest-to-bar pull ups + 5 Strict 4-inch deficit handstand push-ups

:55
Mobility:
2:00 each side pigeon
shutterstock_pigeon
2:00 frog stretch
frog
2:00 box stretch
box stretch

Post your scores to the Whiteboard.

 

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