Murph is coming up, so prep the body and the mind. This year Sophie and I decided that we are going to tackle this workout as a pair. We suggest that think about how you’d like to tackle it, because the only good excuse for not coming and sweating it out with us is that you are going to be our of town. Split up the reps, lower the reps, attack it with a partner or go all out and wear a vest like crazy man Chad.
Back squat program continues. And it is not going to get any easier. Please make sure that you are asking for a spot and you’re taking enough rest between sets to allow for a full recharge on those batteries.
Our Lurong challenge workouts will be done by the whole gym regardless of whether or not you are signed up. They are decent workouts and every week will take the main stage on Saturdays. So if you are signed up, I respect your dedication, make sure you come in on Saturdays and get your WOD in.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 air squats
8 banded good mornings
6 burpee broad jumps
4 strict pull-ups or 8 ring rows
Mobility
CFP squat mobility series
Strength
Back Squat – Week 6 Day 1
1×6@70%, 1×6@80%, 1×3@90%, and 1×2@95%
Woof that’s going to be heavy. Not a ton of volume, but those percentages dough…
WOD
“Poppin’ bottles”
12 minute AMRAP
15 weighted sit-ups
12/10 cals AB
9 clean and jerks (135/95#)(115/75#)
This is going to be a workout that tests your ability to come out of the gate with a pace in mind. Since the bike calories are low and the weight on the bar is relatively light, you might have a tendency to come out a little hot. Let’s just say that might not be the best approach, and you won’t make it through the whole AMRAP if you choose this strategy.
Accessory Work
Beachbody Mondays
3-5 rounds
20 banded tricep push-downs
15 GHD sit-ups
10 robots
*a robot is a double bicep curl into a shoulder press while you make robot noises.
