Saturday 12-20-14
Don’t forget out little holiday get-together is today after class! We’ll be meeting at South Bend Brew Works for some beers and lunch. Bring whoever you want– all are welcome!
A) clean deadlift + 3 second deload to top of knees + hang power clean
20 min to work up to set that difficult but with beauty pageant form
B) back squat – EMOM x 9 min
2 squats w/ 2 sec pause in bottom
Round 1-3: 70%
Round 4-6: 75%
Round 7-9: 80%
C) 15 min keep-moving-workout
7 scap retractor GHD back extensions (5# in each hand)
6 side lunges holding med ball 30/40
5 no push up burpees over med ball
2014 12 20