“Much of the rudiments of gymnastics come only with great effort and frustration—that
is acceptable.” – Coach Glassman
*Tomorrow Erik is hosting his recovery seminar from 5-6 pm. You guys will be working out so plan on moving. You can sign up in mindbody, space is limited.
A. Deadlifts 5×5
60 Second Plank after each set
B. 5 Rounds: 300M Row
60-120 seconds rest in between rounds
*Bonus
A. EMOM x 14
odd: 20 Wallball
even: 15 Burpees
Warlock Weightlifting:
1. Clean – 80% x 1 x 5 OTM, 85% x 1 x 5 OTM, 90% x 1 x 5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
2. Clean Pull – 95%x3x3
3. Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift – 90% x (2+1+1) x 3
4. Pause Back Squat – 70%x2, 73%x2, 70%x2