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June 3, 2014


June 3, 2014

Paleo Session Tonight

I’m looking forward to our Paleo class tonight! The 13 people who are signed up should meet me in the StrikeFit room at 5:30 PM. For those who didn’t get in this time, I will be doing another session next month.

Drew FS

Workout of the Day

Back Squat
20 minutes to find your 1 rep max.
Come in today to test this lift, as we will be basing a squat cycle on percentages of this max. 

2 sets of 10 steps, front rack KB walking lunge

Muscle-up practice – 10 minutes on drills/progressions (pulling and transitions)

  •    If you are a muscle-up pro, do 3 x max unbroken sets
  •    If you have singles, do 3 sets of 1.1.1
  •    If you are close to a MU, you will practice your kip, getting hips to the rings; then seated transitions
  •    Beginner scaling:
    – 3 sets of 5 MU in a band
    – 3 sets of 10 ring rows + 5 dips in a band

3 x 2 minutes of max calories on Airdyne

Post your scores to the Whiteboard.

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