Thursday 10-15-15

Guys, that was a tough one FOR SURE!  Proud of you all that took on that challenge, great job you guys.

Don’t forget that this Saturday we are doing the Midlothian Fall Festival 5K at 8am. If you’re available to go and haven’t signed up yet, go to this link.

We also are having a fun little get together that evening starting at 7pm. We’ll have the grill at the gym, so if you want to bring something to put on it do so. Our plan is to eat, mingle and watch the Rich Froning movie. Anyone and everyone are welcome, so come on in!

Open Gym
(1) Make up a workout you missed

(2) Skill: work on Kipping technique, keeping a tight body and focusing on no real bending at the knees or hips. Think “bow and arrow” for the body

(3) Workout to practice skill:
4 Rounds of:
-10 Kips/Kipping Pullups
-400m Run

Swink Barbell
Technique: Clean Long Pull + Press in Clean – 3 x (3+3)

Clean
-5×1 @70% OTM, 5×1 @75% OTM, 5×1 @80% OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles

Clean High-Pull
-4×3 @80%

Clean Pull on Riser
-95%x3, 100%x3, 105%x3

image

Got SFH coming Monday for you guys. One of, if not the most, the cleanest product line ups on the market. They’ll be there ready to sample their great products as well as informing you.

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