Well....looks like we all survived "The End Of The World!" It's nice to wake up alive....and excited for Benchmark Saturday!! Reminder that we also have open gym at 11:30...come on in and practice your skills!
BB Gymnastics / Buy In
EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
20 minutes to establish a 1RM Back Squat.
Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 75-80% range, take 2 minutes rest then perform a “Walkout” (simply setup like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
AMRAP 20 min
5 Handstand Pushups
Cash Out: 3 min ME Battle Rope Training
Posted on Sat, December 22, 2012