12.06.18

“In essence, you make your choices, and then your choices make you.”-Darren Hardy, The Compound Effect.

Fix Your Food Nutritional Challenge starts Sat., Dec. 8th with kickoff lecture at 10:30am!

Fitness

1.deadlift 4-4-4-4-4 work to a heavy 4 in 15 min.

every 3 min. for 15 min. perform:

-12 wall ball #20m #14f

-5-10 toes to bar (focus on quality of movement)

-8 kettlebell swings #53m #35f

-4 burpees

Performance

1.alternating every 90 seconds for 12 min. between:

-deadlift 10@ 135m/95f, 10 @ 185m/125f, 8 @ 225m/#155f, 6 @ 275m/185f

-max UB handstand pushup

5 rounds of:

-2 min. @ 70% cal. pace on rower

-1 min. @ 100% bar muscle up pace

Sport

1.alternating every 90 seconds for 12 min. between:

-deadlift 10@ 135m/95f, 10 @ 185m/125f, 8 @ 225m/#155f, 6 @ 275m/185f

-max UB handstand pushup

5 rounds of:

-2 min. @ 70% cal. pace on bike

-1 min. @ 100% ring muscle up pace

post total completed rounds/total available rounds

Sport & Performance see math below to figure your percentages from test piece on 11.29.18, you will be using these percentages on Thursday’s for the foreseeable future:

100% cal. pace per minute = total cal. completed in 3 min./3

(100% cal. pace per minute) x .7 = 70% cal. pace per minute

(70% cal. pace per minute) x 2 = use this number

100% muscle up pace per minute = total mu completed in 3 min./3=use this number

RSCN3000

Rob has deadlifts for days……

 

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