Day: April 17, 2017

Competitive athletes seminar Saturday April 29th at 12 until approximately 1:30. Full seminar plan in tomorrow’s post. This is for everyone that wants to maximize skills development and strength, no experience required

Strength

Bodyweight overhead squat test

The goal is to do 15 reps at bodyweight, if scalling, go as heavy as you can and aim for 15 reps

METCON

8min AMRAP

3 ring dips
6 sumo deadlift high pulls 115/85
9 box jumps 24/20

Rx+ Rings above reach so a muscle up is required

Maintenance/Mobility

Dragon 2min per side