Monday July 30th (pm)

31 Jul

Sorry for the delay in posting folks but I have had a super busy day fighting a 10 month old teething baby! I finally have 5 minutes peace to myself so let me quickly get something up for you to read.

Strength tonight revolved around Deadlifts and Pull Ups.

Most of you know I personally am working on building up my pull up strength and advise you to just keep doing pull ups girls!!!!!!!!!! There is no cheat way about it.

Anyways..Deadlifts first.

Working @ 72.5% of your max performing 3 sets of 8 reps.

Tom is quickly running out of space on the bars for adding more weight so I think we are just going to make two equally weighted people sit on either end.

I am sure he bent the bar too?!?!?

Pull ups next…

5 sets of 3-7 reps working on the appropriate level.

Level 1 -Strict Chest 2 bar, add modest weight if possible.

Level 2 -Chest 2 bar with modest partner assistance.

Level 3 -Using and or both band and modest assistance.

Level 4 -Deep Ring Rows


The WOD for tonight was as follows:

12 Minute AMRAP

8 Sumo-deadlift high pulls

8 Toes 2 bar or 10 Knees 2 elbow

OMEM 3 Burpees

Nice work crew, see you next week.


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