“Swollen. But, totally worth it. ” – Emily Donaldson Pieper after getting her first muscle up at yesterday’s muscle up clinic. Congrats Emily!

Halloween costumes this Wednesday
Want to get some more mileage on this year’s Halloween costume? Wear your costume to the workout Wednesday…best pics will be put on the blog!

Workout of the Day
Split Jerk
2-2-2-2-2-2-2

then

12 min AMRAP:
10 Push Press – 115/75 lbs
20 Jumping lunges
30 Abmat situps

The push press is an excellent movement for building strength in the jerk when done correctly. Try to work on 1. doing push press vs. jerks, 2. Getting full lockout at the top on each rep, and 3. find a sweet spot in the “dip/drive” portion of the movement where you are being as efficient as possible.

CF1
12 min AMRAP:
10 Push Press – 95/65
12 Lunge steps
14 Situps