Sunday, January 15, 2017


Regardless of your beliefs, there is no denial that MLK was a very strong spirit in our world. It is that spirit that I often think about when I am tired, worn out, and ready to quit. Use that drive to push you through this workout:

As a group!
Atleast 30 secs on each muscle
Foam Roll Quads, IT bands, Glutes, and Hamstrings

Strength: (15 minutes)
Pick 1 of the following

-Back Squat - 3 sets of 10@70%
-Block (or hang) Snatch (knee) - 2 sets of 3@70%, 3 sets of 3@75%
-Snatch Balance + Overhead Squat - 2 sets of 1+2@65% (of OHS), 2 sets of 1+2@70%

MLK Partner WOD:
63 Power Cleans — 1963 “I have a dream” speech was delivered
64 Med ball Situps — 1964 Civil Rights Act was passed
64 SDHP  — 1964 Nobel Peace Price was won
65 Slam Balls (do not slam normal med balls) 20/15 — 1965 Voting Rights Act was
68 Front Squats   — 1968 Assassinated

*all bar work:
level 1-95/65
level 2-115/75
level 3-135/95
*partners can trade off as often as needed / only 1 athlete working at a time.


2k Row

No comments: