STRENGTH:

WEEK 3

5-3-1+ DEADLIFT

AMRAP in 20 minutes:

30 Box Jumps

20 Pull-ups

10 Ring Dips

CASH OUT:

3-5 Sets of Knees to Elbows, perform 5-8 reps each set

HAPPY BIRTHDAY CANDACE WOODARD!

Wish Candace a happy birthday when you see her next time.  I missed a couple birthdays as I was wishing Brylee to be here last weekend!  So, I’m giving Gretchen Cassetty and Liz Bradley some late birthday love.  Hope you guys enjoyed your birthdays and had a wonderful time with friends/family!

OVER 1/2 WAY THROUGH THE PULL-UP CHALLENGE!

Tuesday marked DAY 50 of our summer PULL-UP CHALLENGE!  You have made it 1/2 way, now it is smooth sailing until day 100.  There will be a special prize for all who complete this grueling challenge.  A couple more months and you will be there.

Here is a challenge for the next 50 days… Mix up your style of pull-ups.  Meaning, try strict pull-ups, weighted pull-ups, close grip pull-ups, wide grip pull-ups, chin-ups, alternate grip pull-ups, butterfly pull-ups, pull-ups on rings, and of course the standard kipping pull-ups.

If you don’t have your kipping pull-up down pat yet, keep practicing the progressions.  Perfecting your swing will help open up your shoulders, increasing flexibility.  The kipping swing also teaches you how to control your body through neuromuscular facilitation.  The kipping pull-up allows you to produce work in a shorter amount of time, thereby developing your fitness. Check out this picture to see the kipping swing practice broken down into segments…