Closed for morning classes, check the facebook page to see when we are opening. Thanks
If you need anything reach out or post on the members page.

Warm-Up

2 Sets, For Quality
5/5 Single Arm Overhead Tall Kneeling to Standing
10 Hollow Rocks
10 Russian Twists (Over and Back = 1)
20 Bear Plank Shoulder Taps
10/10 Pallof Press

Strength
31×1 Tempo Strict Press
Every 2:00 x 4 Sets
4 Reps @ 70%+

% Based on 1RM Strict Press
Each rep will have a 3 second negative and 1 second pause on the shoulder and 1 second pause over head

Workout
“Jenga”

16:00 EMOM
minute 1: 1/1 Turkish Get-Ups
minute 2: 14 GHD Sit-Ups
minute 3: 20/15 Push-Ups
minute 4: :20/:20 Pallof Press Hold
Load: 53/35lb, 24/16kg

Level 2 and 1 ajust weight and/or swap out ghds for 20 sit ups or v-ups

Primary Objective: Complete Each Movement within each minute

Secondary Objective: Complete the set of GHD Sit-Ups and Push-Ups unbroken across all sets

Stimulus: Midline Stability and Muscular Stamina

RPE: 7/10

Notes: We are looking to challenge the loads on the Turkish Get-Up here today as the primary emphasis. We will then be tackling GHD Sit-Ups with the goal of going unbroken. If you have not been doing GHD Sit-ups regularly we will be looking to do these to a shorter range of motion that challenges you, but doesn’t overload the midline. We will then be moving into the Push-Ups with the goal of going unbroken throughout or at the least staying with a big unbroken set before finishing off with a pallof press to reinforce the shoulders and midline stability.

PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Child’s Pose