3 x 5 Linear Progression
Add 5-10 lbs to last week’s weight.
3 x 4
Heavier than last week’s 6s.
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Exposure 5 of 8
4 RNFT (or 20 Minutes):
6ea Front Rack Reverse Lunges
5-10 Strict Handstand Push-Ups or 10 Dumbbell Presses, AHAP
20 Strokes on the Erg for Max Calories
Lunge bar comes off the floor. Start at about 50% of your Front Squat weight and work up as appropriate. 1 or 2 AbMats is acceptable for the Handstand Push-Ups. Otherwise, perform the Dumbbell Presses as heavy as possible.
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This Saturday, July 16th: Spikeball Tournament!
An afternoon of friendly Spikeball competition. Haven’t played before? Don’t worry! It’s pretty simple, and the video above explains everything. All are invited! Please let us know in the comments section of the event page if you plan to compete. Teams (of two) can declare beforehand, or we’ll pair you up the day of the tournament. The top three winning teams go on the leaderboard until the next tournament!
Saturday, July 16th at 4:00pm. We’ll start with about 30 minutes of practice and organization. The tournament proper will begin at 4:30, but please be at 597 by 4:00 so we know how many people are participating.
Head on over to the event page to sign up and see some videos
Yesterday’s Whiteboard: Rest Day
Talking with Your Hands Makes You Learn Things Faster NY Mag
5 Reasons You Should Eat More Fiber Pure Pharma