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October 10 2016

9
Oct

October 10 2016

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October 10 2016

Happy belated birthday Tina!
We loved the Kettlebell-o-Lantern tanks!

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Shout out to Dr. Max for becoming the world champ in the 100% Raw Powerlifting Federation World Championships in Erie over the weekend. He Strict Curled 182 Pounds….yes…182 Pounds. That’s more than what Coach Rick can Dead Lift!

STRENGTH
Barbell Good Morning:
3×5
*Go light, maintain a strong spine.*
Back Squat:
6-6-6-6
*Work towards a heavy 6 if you have it.*

WOD
15-12-9-6-3 reps, for time of:
Ring Dip
Box Jump, 24/20 in
Hang Power Clean, 75/55 lbs
CRX: Ring Dip, Box Jump, 75/55 lbs 
FRX: Ring Dip Progression (Box or Band), Box Step Up or Jump Up, 45/33 lbs
Goal: Complete this workout between 9 to 12 Minutes. Challenge your development of the Ring Dip strength a little bit. Don’t just default to the bands or other progressions without trying the real deal. Attempt a few Box Jumps each round, again, don’t just default to step ups. The Hang Power Cleans are intentionally light to ensure you don’t need to break on the reps more than once per round.