Benchmark Saturday! Come run off those Snickers bars!! “Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ballRead More
A. We are revisiting The Capacity Test for the Lurong Living Challenge. Compare to your score from 9/22. 3 Minute AMRAP: (See movement details below) 10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed. 4 Minutes of Max Calorie Row 1...Read More
A. Deadlift Your first work set should be the weight you used for 2nd set of DL last Wednesday. Add 5#+ for each of your next 2 sets. Complete: 3 – 3 -3 B. EMOM 10 minutes 2 reps of: Back Rack Split Jerk with Over head squat. After each split jerk, reset feet for...Read More
A. Push Press Ck back to 9/23, add 2% to the heaviest set of 5 reps completed for first set of 3 reps; add 4% to the heaviest set of 5 reps completed for 2nd set of 3 reps & 5% for third set of 3 reps. B. 30 second Hollow holds x 4 sets...Read More
A. Front Squat – check back for progression of weight Add 2% to the heaviest set of 5 reps completed for first set of 3 reps; add 4% to the heaviest set of 5 reps completed for 2nd set of 3 reps & 5% for third set of 3 reps. B. Between sets of Squats...Read More
A. 3 Position Snatch 3 Position Snatch demo We will practice, High Hang (‘Power’ is referenced in video), mid thigh and floor, in that order. B. Lurong Living WOD 7 7 Minute AMRAP Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows: 6...Read More
Skills & Drills Pull Up work including: Pull up specific mobility (start video at 1:14) Hollow hold to Supermans Ring Rows/Bench Rows Flex Hang Negatives Chin ups Kipping work Please watch this video by Kelly Starrett, I know it longer than you would like but it’s really great information, plus, he doesn’t say torque one...Read More
We are now in the 3 rep series – You will add 2% to the heaviest set of 5 reps completed for first set of 3 reps; add 4% to the heaviest set of 5 reps completed for 2nd set of 3 reps & 5% for third set of 3 reps. A. Deadlift 3 x...Read More
