Wednesday 2016.08.24
Announcement! On the afternoon of Saturday, 09/03/16, we will be holding our second IronFest - thusly dubbed "IronFest II." Participants will take three attempts at the back squat, three attempts at the press, and three attempts at the deadlift. The heaviest successful attempts in each lift will be added for your IronFest total. The lifting starts at 2:00 p.m., and after lifting some big weights, we'll be headed to Ebe's house for some fantastic grilling, chilling, and general revelry. (Please note that since IronFest II takes place in the afternoon, the gym will be closed that morning.)
Tuesday 2016.08.23
Announcement! On the afternoon of Saturday, 09/03/16, we will be holding our second IronFest - thusly dubbed "IronFest II." Participants will take three attempts at the back squat, three attempts at the press, and three attempts at the deadlift. The heaviest successful attempts in each lift will be added for your IronFest total. The lifting starts at 2:00 p.m., and after lifting some big weights, we'll be headed to Ebe's house for some fantastic grilling, chilling, and general revelry. (Please note that since IronFest II takes place in the afternoon, the gym will be closed that morning.)
Monday 2016.08.22
Announcement! On the afternoon of Saturday, 09/03/16, we will be holding our second IronFest - thusly dubbed "IronFest II." Participants will take three attempts at the back squat, three attempts at the press, and three attempts at the deadlift. The heaviest successful attempts in each lift will be added for your IronFest total. The lifting starts at 2:00 p.m., and after lifting some big weights, we'll be headed to Ebe's house for some fantastic grilling, chilling, and general revelry. (Please note that since IronFest II takes place in the afternoon, the gym will be closed that morning.)
Conditioning
2 rounds for time of:
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats
If you've ever performed "Half-Angie," compare your time from this workout to that one.
Finale
Accumulate 2:00 working on an L-sit or a static handstand.
Conditioning
2 rounds for time of:
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats
If you've ever performed "Half-Angie," compare your time from this workout to that one.
Finale
Accumulate 2:00 working on an L-sit or a static handstand.
Saturday 2016.08.20
Conditioning
"Prowler Base+1" (sled)
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.
Courtesy of "Death by Prowler" by Matt Reynolds and Stef Bradford (on Starting Strength).
Finale
Mob your hamstrings, quads, or shoulders for 2:00/side.
Thursday 2016.08.18
Conditioning
3 rounds AMReAP of:
1:00 KB Swings, 1.5 pood/1 pood
1:00 Rest
1:00 Squats
1:00 Rest
1:00 Burpees
1:00 Rest
Compare (modified) to 2015.08.15.
Finale
Accumulate 2:00 working on an L-sit or a static handstand.
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