Monday July 23, 2018

Congrats to all of the Warlocks who competed at this weekends 2018 Summer Smash! Awesome work across the board with lots of PR Overhead Squats and on workouts. We had Mel take 3rd place in the Women’s RX Division, Billy took first in the Masters 45+ and Lewis take 2nd in the Men’s Scaled. Thank you to Fran, Heather and Sara for working to make sure everything was together ahead of time and all of the volunteers who helped the day run super smooth! We’re excited for the Holiday Thrown Down around December!

Focus on “Get to” instead of “Have to”.

A. Back Squats
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%

B. AMRAP 7
54 Double Unders
16 DB Snatches @ 70/50

Performance 50 DU | DB Snatches @ 50/35
Fitness 50 Single Unders | DB Snatches @ 35/20
Fit Light 30 Single Unders | DB Snatches @ 20/10

Bonus:
A. Muscle Up: Practice is best done before training or in a second session when fully recovered.
1. Ring Up Warm Routine: 10 Forward arm circles, 10 backward arm circles, 10 ring rows, 10 push ups, 10 hollow rocks, 10 hanging scap depression, 10 sec top ring support, 10 second bottom ring support
2. 1 x False Grip Pull Up Hang at Bottom 10-30 Seconds
3. 5×5 Ring Dips
4. 3×5 Ring Pull Ups (palms facing each other)
5. 5×5 Baby Muscle Ups at slow speed (if the ring thing is easy lower the rings do practice without the ring thing)

B. Front Squats – 5 @ 70%,75,80, 85%

C. Bench Press – 5×8-12@70%