Post 31 Heroes
Strength
Push Press
50% x8
60% x 5
75% x 1-2
85%x 1
90-95% x1
100% + 1 Do additional set if necessary
Gymnastics/ Skill
OTM 6
4-8 C2B/Pull Up (Even)
5-8 Wall Squats (Odd)
Conditioning
“El Diablo”
For Time
Run 200m
5x Power Clean (225/155 or 80% of 1RM)
Run 200m
10x KB Swings (70/53)
Run 200m
15x Deadlifts
Run 200m
20x KB Swings
Classes have been big and everyone is doing great! You guys come in give what you have, and don’t try to give something you don’t. Keep that mentality going. You may be tempted from time to time to go after weights or movements in a workout that your not quit ready for. Do the right thing and scale to preserve the stimulus. Ask your Coach if you ever have a doubt. Everyone has been honest about injuries and ailments so far. This is imperative as an injury will only keep you on the sidelines. Continue to communicate with us anything that may be going on. Your health and safety is our number one priority! Lets keep this going Rail Trailer’s!!
Tuesday 8/5/14
admin · August 5, 2014
Post 31 Heroes
Strength
Push Press
50% x8
60% x 5
75% x 1-2
85%x 1
90-95% x1
100% + 1 Do additional set if necessary
Gymnastics/ Skill
OTM 6
4-8 C2B/Pull Up (Even)
5-8 Wall Squats (Odd)
Conditioning
“El Diablo”
For Time
Run 200m
5x Power Clean (225/155 or 80% of 1RM)
Run 200m
10x KB Swings (70/53)
Run 200m
15x Deadlifts
Run 200m
20x KB Swings
Classes have been big and everyone is doing great! You guys come in give what you have, and don’t try to give something you don’t. Keep that mentality going. You may be tempted from time to time to go after weights or movements in a workout that your not quit ready for. Do the right thing and scale to preserve the stimulus. Ask your Coach if you ever have a doubt. Everyone has been honest about injuries and ailments so far. This is imperative as an injury will only keep you on the sidelines. Continue to communicate with us anything that may be going on. Your health and safety is our number one priority! Lets keep this going Rail Trailer’s!!
