Monday, June 2, 2014

Stephen May

Stephen May

Workout of the Day

Back Squat 5 x 5 at 67% of your 1 rep max (this cycle, we will be increasing by 3% each week)

Immediately after each set, complete 15-20 Hand Release Push-ups, then rest 90 seconds

Complete the following for time:

400 m Run
3 rounds of:
15 Overhead Squats (105 / 70)
15 Ring-Dips
400 m Run

Rx+ 145 / 95, Dips on Muscle-up Station

Ab and Back Work:
4 x 15 V-ups
2 Min Superman Hold
2 Min Superman Plank
2 Min Nose to Wall Handstand Hold

The Pull-up by Greg Glassman 


– Sunday, June 8th at 11 AM Amelia, our resident gymnast, has arranged to set up a training session for our members at the Nashville Gymnastics Training Center.  We’ve done this in the past with her and it was extremely helpful and fun.   We are getting the rate confirmed, but we expect it to be between $15-20.  Please RSVP through Wodify so we know how many people are coming.  The more the merrier!


– Don’t want to compete in our Partner Competition June 21?  You can still participate by volunteering to judge HERE.

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