6/11/18

Sign up this week to get a shirt!

Sign up for the Bare Knuckles weightlifting meet. $30 get’s you awesome pictures with heavy weights over your head as you over look Denver and the sun sets over the Flatirons. Sign up here.

Reminder, Coach Brandon is doing a weightlifting workshop this Saturday from 9-11am. Free to members. Drop in rate for non-members.

 

1. WORKOUT
7 Rounds for time:
7 Toes to bar
7 Strict press

L3 – 115/75 lb.
L2 – 95/65 lb
L1 – 75/55 lb., Knee raises

2. ACCESSORY WORK (48:00 – 60:00)
3 Rounds, NOT for time
:30 Negative ring pushups
Rest 0:15
8/8 3 point dumbbell rows
Rest 1:00

COACH AND ATHLETE NOTES:
Faster athletes could complete this workout in under 7:00 if they are very competent at toes to bar and can transition quickly. Athletes should strive for all unbroken sets on the press. The load should become challenging by the 4th round if scaling.