Tuesday – 110116

Sandy has become a lean, mean, muscle-up machine the past few months!  He's really put together his nutrition and training and it is really paying off.

Sandy has become a lean, mean, muscle-up machine the past few months! He’s really put together his nutrition and training and it is really paying off.

Strength
Hip Thrust
Find your 10 rep max.

This is a great accessory lift to built glute activation and strength.  It has been a while since we’ve done it and I know how everyone loves glute work!

Workout of the Day
For time:
50 calories on the rower
50 ring dips
50 hang power cleans (135/93)
50 shoulder to overhead
50 calories on the rower

If you can’t do ring dips, scale to push-ups.  This workout is capped at 20 minutes unless you have less than 20 calories left on the last row.  As usual, if you can do Rx ring dips but 50 is too many for you to get through in a reasonable amount of time, please cut the reps down.

Post your scores to the Whiteboard.

, , , , ,

%d bloggers like this: