Our dress up theme this week is “Dynamic Duos”. We will have the exact same schedule this Friday that we had last Friday.
I should have the updated leaderboard sometime in the middle of the week. Who will be in the lead after Week 1, The “Benchin Blue Ballers” or “Let's Get this B(red) 🥖”?
Our week 2 sponsor is a company called “Strokes Gained”. They are a hydration supplement company that sells an electrolyte blend. They will be in attendance at FNL this week giving out samples. Who knows, they may possibly even be doing some giveaways!
Enjoy your week!
1. Movement Prep/Activation
Burgener Warm Up + Skill Transfer:
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
5 sets
3 Squat Clean + 3 Push Jerks (unbroken, build-in weight)
-complete a set every 2:00-
3. Workout Prep
3 sets:
4 Front Rack Walking Lunges (build in weight)
2 Strict Pull Ups
Freedom (RX’d)
3 Rounds
50ft Front Rack Walking Lunge (95/65)
15 Strict Pull-ups
(KG conv: 42.5/30 Lunge, 3×20/2×20 Sled)
Independence
3 Rounds
50ft Front Rack Walking Lunge (75/55)
10 Strict Pull-ups
(KG conv: 35/25 Lunge, 2×20/1×20 Sled)
Liberty
3 Rounds
50ft Single Dumbbell Walking Lunge (light)
15 Ring Rows
- Target time: 7-9:00
- Time cap: 12:00
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
2x 10 Down Dog
20x Scorpion Kicks (each side)
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
5 sets
3 Squat Clean + 3 Push Jerks (unbroken, build-in weight)
-complete a set every 2:00-