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Wednesday 10-29-14

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Hamstring on lax ball on box x 4min each side A) push press - 15min to build to 1RM, then 3x3 @ 70% --- FAST! Ba) reverse front rack lunges - 10. 10. 10. 10 (increase in weight for 4 sets, 5 each leg) Bb) heaving snatch balance - 5.5.5.5 C) 8min abs! 2 rounds with :45 work, :15 rest -Russian twists -Med ball sit up toss to partner -Pillar up-up-down-down -GHD sit-ups w/ 3sec static hold

2014 10 29

Monday 10-27-14

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1 more week of Hamtober!! Also, we have the shirts in the works! Yay! :) A) 2-position snatch (knees, hips) - 5x2 @ 75% of 1RM B) Front squat - 1 1/4 squats - 4x3 - start @ 70% of 1RM and move up if you can keep the pattern clean Ca) 5x5 stiff-legged DL @ 60-65% of 1RM Cb) 5x10 single-leg squats (choose your best scaling, could be on top of a box with your leg dangling, reaching back with a box as a target, or regular pistols) - 5 each leg!

2014 10 27

Tuesday 10.28.14

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Want a free Rogue Fitness Gift Card? Click here to check out our Costume/Carving Contest  A. 2x 30 Sec Static Pillar Hold 15 Rest 30 sec Hands Only Inch Worms B. 2x 10 RDLs, with light weight if able 10 Sec Deadlift Set Up Iso Hold 10 Scap Pull Ups C. Deadlift 5RM, Notes: You will warm up with some power cleans to transition to part D. D. Teams of 2, not for time 20 Rounds 3 Power Cleans, heavy but clean 1-5 Strict Vertical Pulls Notes: partners will alternate back and forth completing rounds (10 each) for the vertical pulls you will just get up on the bar and do as many as they can with a 5 rep max per round score will be your weight, and total vertical pulls

2014 10 27

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