We hope everyone has given some serious thought towards their nutrition challenge.  Tomorrow starts day 1 of a 28 day commitment. Be true to yourself, pick something that you know you can maintain. Planning ahead makes it easier…

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Strength:

Back Squat

Conditioning:

12 min AMRAP

ascending ladder

Bar over Burpee-DL (225/155) : T2B

start rd 1 with 1 burpee to jump over the bar then DL, then 1 T2B

rd 2 is 1 burpee over the bar then DL, a 2nd burpee over the bar DL, then 2 T2B

rd 3 is 1 burpee over the bar then DL, a 2nd burpee over the bar DL, a 3rd burpee over the bar DL, then 3 T2B

etc..

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Competition Prep Class 7:30-9
A. Three sets for max reps of:
30 seconds of Muscle-Ups
30 seconds of Rest
30 seconds of Alternating Pistols
30 seconds of Rest
30 seconds of Box Jump (open hip, feet on)
30 seconds of Rest

B. Every minute, on the minute, for 10 minutes:
Clean x 1 rep

Loading per minute: 60%, 65%, 70%, 75%, 80%, 85%, 90%, 90+%, 90+%, 90+%

C. For time:
5 Squat Cleans (205/145 lbs)
10 Burpees Over the Barbell
20 Pull-Ups
4 Squat Cleans
8 Burpees Over the Barbell
16 Pull-Ups
3 Squat Cleans
6 Burpees Over the Barbell
12 Pull-Ups
2 Squat Cleans
4 Burpees Over the Barbell
8 Pull-Ups
1 Squat Clean
2 Burpees Over the Barbell
4 Pull-Ups

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SMCF day off at the mountain!

(Skis huh? They yours? Both of ’em?)