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June 3, 2014

2
Jun

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
Drew

Workout of the Day

:00
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. 

:20
2 sets of 10 steps, front rack KB walking lunge

:30
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

:40
3 x 2 minutes of max calories on Airdyne

Post your scores to the Whiteboard.

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