Test 3
A. Build to a 1 RM Squat Clean in 20:00
*Weight recorded
B. 12:00 E303
Tempo Front Squat x3x4 @ 42X1 by feel
(:04 down, :02 in bottom)
Test 4
C. Max Unbroken Strict Pull-ups (Overhand grip) 10:00 3 attempts
*reps recorded
Registration for The Expert Series – Int/Adv Gymnastics Clinic with David Henderson is now open!
Check it out!
Make up / Active Recovery
A.80 yd Max Weight Farmer Carry / hand in 10:00 (3 attempts only)
*Weight recorded
B. 80 yd Max Weight Waiter Carry / hand in 10:00 (3 attempts only)
*Weight recorded
C.2 Rounds
In 5:00
800 M Run
100 M Unweight Walking Lunge
Rest 3:00 + remainder of cap time
Shirts are in! Big props to New Standard Manufacturing for the new threads!
If you pre-ordered, pick up on the table up front. We will have additional inventory for sale by Tuesday afternoon!
Test 1
A. In 15:00
Build to 1 RM Back Squat w/ :02 Pause
*Weight recorded
Test 2
“Toe, Toe, Toe, your boat”
B. 30-20-10
Box Jumps @ 24/20
Toes to Bar
Thrusters @ 95/65
*15:00 Time Cap
*Time or reps recorded
“If you’re walking down the right path and you’re willing to keep walking, eventually you’ll make progress.” -Barack Obama
In teams of 2…
10-9-8-7-6-5-4-3-2-1
Power Snatch @ 95/65
Box Jumps @ 24/20
Ring Dips / Push-ups @ 24/20
Example
Partner 1: Round of 10
Partner 2: Round of 9
Partner 1: Round of 8
Partner 2: Round of 7
Partner 1: Round of 6
Partner 2: Round of 5
Etc..
Next week is post-test week! The end of the cycle is near!
In teams of two…
A. 2K Row Relay Race
(switch every 500 M)
10:00 Cap
Rest 5:00 then
B. 2 Mile Relay Race
(Switch every 400 M)
10:00 Cap
Rest 5:00 then
C. 50 Strict Pull-ups
*switch every 2 reps
*times of A, B, and C recorded
August Athlete of The Month: Gilbert Nevarez!!
Check out his interview
3 Rounds
Run 400 meters
15 TTB
9 Front Squats @ 135 / 95
*Time recorded
Snag a spot in the last session of this Expert Series with Ursula Garza Papandrea! This Saturday 10 am -12 pm!
Details and Registration
A. In 15:00 build to 90% of your 1 RM Squat Clean
B. Clean DL x3x6 @ 90-110% of Max Clean
C. Build to In 10-15 minutes build to a heavy Single in the Box Squat
New Blog Post! David Henderson addresses the Strict Muscle Up
Check It Out!
8:00 AMRAP
5 Deadlifts @ 225 / 135
10 Step-ups @ 24/20 (total)
15 Double Unders
*Round + reps recorded
“To sustain longevity, you have to evolve.” – Aries Spears
A. 18:00 E303
2 Front Squatsx 6 sets
*Build to a heavy double, no tempo no pause
B.21-18-15-12-9-3
Wall Balls @ 20 / 14
Burpees
Pull-ups
*Time recorded
“The world is the great gymnasium where we come to make ourselves strong.” – Swami Vivekananda
*Oly center will only be open to Ursula and registered Expert Series participants 10-12 – There is still some space left! REGISTER HERE
2 Person Teams
1 Mile Run
4 Rounds
10 Push-Ups
15 Partener Pull-Ups
20 Unweighted Walking Lunges / leg
*Partners run mile together, alternate after each movement, all team members will complete all reps and rounds.
Example Round:
Partner 1:10 Push-Ups
Partner 2: 10 Push-Ups
Partner 1: 15 Partener Pull-Ups
Partner 2: 15 Partener Pull-Ups
Partner 1: 20 Unweighted Walking Lunges / leg
Partner 2: 20 Unweighted Walking Lunges / leg
T-Shirt order will be placed with the printer MONDAY MORNING! Click here to place your preorder and reserve you style/size
