10:00 to warm-up
Quickly elevate your heart rate through simple body weight movements warming up the muscles and getting some oxygen into the blood. Move along to movement prep for shoulders, hips, and anything else relating to sticky joints. Then for the big lifts hit a set on each lift with the empty barbell followed by limited reps with loading light to moderate.
Team of 3:
30:00 to build to heavy singles for back squat, press, deadlift while accumulating as many meters on rowing ergometer as possible.
Each team member will take turns lifting, spotting, and rowing. All team member must establish heavy single squat before moving on to the press, and finally onto the deadlift. Meanwhile, rotations on the rower for max meters.
Score: Average weight across nine lifts (3 per team member) + 1 pt for every 10m rowed.
Dynamic gymnastics:
HSPU
8:00, 3 attempts at max reps
Density #BW:
AMRAP8
- max pull-ups
- max push-ups
Dammit, this looks awesome. Stupid weather flight cancellations.
Fei, you can always do it on Sunday at open gym 🙂
Stupid knee. Can this workout come back in a month?
But I need 2 teammates. Anyone wanna do this Sunday?
Fei Wang I will do it with you, what time? I am thinking about skipping tonight (I’m having dinner with a friend and i’ll be rushing home if I go) but only if I can get this in on Sunday.
After yoga around 11? That is contingent on me ever getting back to Chicago.
Also…I kind of feel like maybe we can pressure someone who is hanging around to join and be a third party…
11 is PERFECT. I’ll see you there. I haven’t tried to max on my deadlift since October, so I have a feeling it’s going to be a big pr
Angela Bailey I just realized that I’m a moron and I can’t make it tomorrow at 11. 1 is possible but I’m not sure if there will still be open gym then 🙁
womp womp