It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Wednesday, August 16, 2017

Becoming a BB Ninja

Warm Up
Roll / Mobilize

500m Row
3 Rnds:
9 Wall Squat
12 Alt. Spidermans
15 Abmat
20s Sampson (ea)

BB Warm Up

SPLIT JERK
Split Jerk Strict Press 5 x 3 (climbing)

JERK BALANCE 5 x 3

3-Pos. Clean & Jerk
3-Position* Clean + 1 Jerk
*Hang + Low Hang + Floor + Jerk

2 x 50%
1 x 55%
1 x 60%
1 x 65%
1 x 70%
3 more sets...70% across, climb to heavy, whatever feels right

DROP DEAD
Tabata Protocol (20s Work & 10s Rest)
4 Cycles of each (8min TOTAL time):
Box Jump Overs (24/20)
Deadlift (155/105)
Box Jump Overs (24/20)
Deadlift (155/105)

tb ~ 120 / 145 / 120(2)-135-145-155-170-179-189-199 / 135 Total (33/29 BJO & 39/34 DL)
BJO ~ #1=8-8-8-9 #2=7-7-7-8
DL ~ #1=10-11-9-9 #2=8-8-9-9


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