Monday, January 8, 2017

Saturday, January 6, 2018
January 5, 2018
Tuesday, January 9, 2018
January 8, 2018

Monday, January 8, 2017

The Lurong Challenge begins one week from today!
Supplemental weightlifting starts tomorrow 1/9 at 5:15!
…Please sign up in RhinoFit!  ⇑
Barbell Clinic with Bronco 1/19 at 6:30 ~ “Snatches”

Run 200 meters
30 dynamic calf stretches
:30 Bar hang
10 each:
Walking Samsons
Hip extensions

10 dynamic prone scorpion
10 dynamic supine scorpion
Foam Roll


Butterfly Pull-ups
Practice the box butterfly circle drill…
and bicycle leg motion

The Clean and jerk
Begin with an empty bar and work up to your working weight

7 Rounds for time…
7 Pull-ups
3 Clean and Jerks 95/135#
Run 100 Meters

Rx+ 115/155#

Scale to 7 head-high butterfly pull-ups or 7 box butterfly circles

400 meter recovery walk with pinch grip carry (try not to use the lip of the bumper plate)
3-way shoulder on the rig
Foam Roll


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