04.18.2018

OK! Today is the day; time to establish your 1RM for the Deadlift program.

Remember, you are going for a Technical 1RM, that means you want to be mindful of your form, to allow yourself a good value to work off of for the duration of the program.

If you attended Kevin Lutz’s workshop, now is the time to put what you learned into practice. If you didn’t get the chance to attend then don’t worry; all of our coaches participated, and we’ll be bringing that knowledge to each session today.

Good luck, and let the lifting begin!

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Hey Everyone!

Just a quick announcement, this weeks Super Sunday session (April 22nd) will be cancelled. 

Super Sunday will resume as per regular schedule on Sunday, April 29th.

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Warm up:

800m run OR 800m row, then
3x 10/ea
cat/camel
bird dogs
hip bridge
banded straight arm pull downs

Strength:

Deadlift; 1RM(technical)
10-6-4-4-2-2-1-1-1..

Finisher:

Marsh mile run (opt. For time / for completion)

Recovery:

1 – Posterior chain floss; 90sec/

2 – T-spine smash; 3-4:00