Workout of the Day

Monday is dunk day for body fat tests and day one of our Fat Loss Challenge.  We will be doing custom macro assignments for each athlete participating and holding several workshops for understanding how to understand macro based dieting.  It will be a slightly simpler version of RP Strength diet for those of you familiar with that. This is a freindly competition who's main goal is to punctuate every year with a focus on taking back our control over our diet.  It equates to about 80% of our body composition.  If you aren't happy with your body composition, working out alone is NOT ENOUGH to change it, you MUST understand your intake.  This year will be great, sign-up link is on the event page.  

BRING A BATHING SUIT AND A TOWEL.  IT WILL BE OPEN GYM FORMAT FOR CLASSES TODAY.  COME WHENEVER WORKS FOR YOU DURING OUR MORNING AND AFTERNOON WINDOWS.

 

STRENGTH:

Work up to a heavy triple front squat

CONDITIONING:

"GWEN"
15 - 12 - 9, for load
Unbroken Clean and Jerks

* You choose the weight, you cannot regrip on the floor.  All reps must touch and go off the ground.  Sets start at 0:00, 7:00 and 14:00.  Weight stays the same for all 3 sets.