More heavy triples this week. Add 5-10 lbs to last week.
Performance: 9×2 Dynamic Effort 50% (plus bands) x 2 reps every 30 seconds for 4 minutes
Take 2-3 quick warm up sets to get to work weight (45%) then add bands. Focus on moving the bar fast, and being aggressive at the hips and quads with a tight finish position, no soft knees or hips. Dead start, no touch and go.
250-325 Red Band
325-400 Blue Band
400+ Green Band
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4-5 Rounds NFT of:
5ea 1 Arm OH Lunge (heavy)
10 Ring Row, as difficult as possible
12 Side Plank-Ups, hold at top for a 2 count
*For the lunges work contra-laterally. i.e., DB in right hand + left leg forward lunge. The “working” leg in the lunge should be opposite the dumbbell. Sub front rack or hanging for mobility issues.
2012 Reebok CrossFit Games: Pendleton 1 & 2
Habit Formation Check In
Over the last month many of you guys have been working on developing better habits to promote more healthful behaviors. What is one thing that’s been “working” for you throughout the challenge? How did it evolve? Did it replace another behavior? Do you plan on continuing it post-challenge?
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Using the Sun to Make Music Vice