Don't forget to sign up for your classes!
And keep the chalk in the bucket. Just a reminder, on Tuesday and Thursday at 6:30 pm, we are still running fudamentals classes. The 6:30 pm group class will be
Group Warm Up:
AMRAP 7 mins
Turkish Get-up, alternating arms. Use light kettlebell.
Test: Do 1 MAX set of Strict pushups. Standard is chest to floor. NO KNEES.
If you need to scale push-ups, use abmats to shorten ROM.
If you can do 10 strict pushups, you may do HSPU for the main set. If you can't do 10 strict pushups, you will stick with pushups for the month.
Set: 3 sets of 5 to 8 pushups/ HSPU (strict). Rest 2 to 3 minutes between sets. Do mobility/ stretching during the rest.
Standard for all pushups is chest to floor/plate/plates. Find a plate or set of plates(abmats) you can do 5 to 8 strict pushups/HSPU. If your chest does not touch, it does not count. HSPU standard is head to floor or 1-3 mats. You can do deficit HSPUs if head to floor is too easy or use plates or parallets for depth.
50/35lb DB waiter walk, 100 meters, right arm
30 GHD situps
50/35lb DB waiter walk, 100 meters, left arm
30 Back extensions
Bill Grundler 14:04, Kevin Montoya 16:46, Justin Judkins 21:21
.Scaling: If you have not done GHD situps before, or have not been doing sets consistenly, we highly recommend doing only 10 or 15 GHD situps with a combo of situps. Good mornings with 45/35lb bar or pvc are acceptable scaling for back extensions.
504-861-0610 (call or text)
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