20 Nov Thursday November 21, 2019
Wednesday 11/27: NO 7:30pm class
Thursday 11/28: Lift and Trot at 9am
Friday 11/29: NO 5:30 and 6:30am classes
IA Hoodie Pre-sale is going on NOW until December 3rd. Click the link in the blog to add your name to the list.
IA Challenge Weakness Work will be in class on Tuesdays and posted on the blog on Thursdays for you to complete on your own.
Sumo Deadlift 5/5/4/4/3/3
**Build in load
10 Pull ups
30 Double Unders
10 Sit ups
10 Min AMRAP
Fitness: Seated Barbell Row
Performance: Pull up
Open: Chest to Bar
Athletes: We start with a heavy pull from the ground and finish with pulling our body weight for a 10 minute piece. Heavy loads and body weight work make for a balanced day.
IA Challenge Weakness Work
We will post weakness work every week on Thursday (in addition to our class work on Tuesday). It should be something you try to complete before next Thursday. It should take 10-15 minutes and can be done before or after class.
Pull ups – 30 slow negatives
Toes to Bar – 8 Min EMOM (max set, focus on form)
Doubles – 10 minutes of practice
HSPU – 8 min EMOM (holds or negatives, allow :20 of rest)
Muscle ups – 30 Turn overs low rings
Body weight – 40 hand-release push-ups, every time you break 10 OH squats w/ pvc pipe
Squat Snatch/Clean – 8 Min EMOM (3 singles at 80-85%)