9/6/18

Jenn

Announcements
Sugar Sucks Challenge going down now. Still time to join HERE
Brandon is starting new BB program next week. Talk to him about joining.

Workout of the Day
1. Strength
False Grips Session 4
2 sets of :20 false grip lean
3 sets of:
5 Chin over ring/bar hold + negative*
5 Tempo banded ring dips**

*5 sec hold + 5 sec negative
**Tempo is 3 seconds at the top, 3 seconds down, 1 second at the bottom, and 1 second pull.

2 sets of:
5 Toe assisted muscle ups (transition only)
15 Abmat situps

2. Workout
OTM x 20:
Minute 1 – 20/15 Calorie bike
Minute 2 – 12 DB Push press, 40/30 lb.
Minute 3 – 50-yard zercher carry, AHAP sandbag, stone, or sandball
Minute 4 – Rest

3. Cashout/Cooldown
1:00 Couch stretch, ea
2:00 Labor stretch
1:00 Child’s pose

COACH AND ATHLETE NOTES:
Finishing out week two of the ring program. We should still be focusing on keeping the movements to a 6-7 effort on a 1-10 scale…This will allow us to work on form and mechanics. As always, OTM work is best when we are finishing the movements under :45 and have a little rest between stations.