10.10.19

 “Six mistakes mankind keeps making century after century:
Believing that personal gain is made by crushing others; worrying about things that cannot be changed or corrected;
insisting that a thing is impossible because we cannot accomplish it;
refusing to set aside trivial preferences; neglecting development and refinement of the mind; attempting to compel others to believe and live as we do.“-Cicero.

Click here to support Iron Crab Barbell at USAPL Raw Nationals

Click here to start with us today on our Fall Into Fitness Special for only $125.00

Today are two big events.  First, Coach Sam will be biking one cal. per dollar donated to support Iron Crab Barbell at USAPL Raw Nationals which starts in one week!  You can still support your coaches and classmates after his biking, but donate now to make him suffer today!  Second, the first Open announcement takes place live at 8pm EST tonight for the start of the second Open of the year!

Fitness

1.deadlift 30%  x 10, 40% x 10, 50% x 10, 60% x 10; all % off 3RM on 10.01.19

3 rounds for time of:

-10 burpees

-12 toes to bar

-14 double unders

-16 air squat

Performance & Sport

1.deadlift 30%  x 10, 40% x 10, 50% x 10, 60% x 10; all % off 3RM on 10.01.19

alternating EMOM for 12 min. of:

-100% bar muscle up bar pace from 10.03.19*

-4 ground to overhead anyway #155m #105f

-max UB double unders

*math for bar muscle up pace

total bar muscle ups/3 = 100% bar muscle up pace per minute

 

Make him suffer on the bike today!
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s