Friday 07102015

EDIT: PLEASE POST YOUR DATA!!! We need both your old PR(B) and new PR(B). We need ALL of you to post. Including those of you that never post. If you’re a “leader” of the IronGrip, please tell everyone to post to comments.

A) BB Gymnastics:
1) EMOM for 5 minutes: 2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

B) Strength:
1) 15 minutes to establish a 1RM Push Jerk
then perform a 5 minute EMOM of: 1 Push Jerk @ 90% of todays 1RM
2) 15 minutes to establish a 1RM Back Squat

C) Met-Con:
20 minute AMRAP of:
10 Power Cleans (185/125)
15 Box jump overs (30″/24″)
20 Alternating Pistols w/10# plate
25 GHD Sit-ups
200m Sandbag run

D) ‘IronGrip Sled Pull Test’
40m sled Pull Sprint down
40m sled pull sprint back
-Rest as needed-
30m sled pull sprint down
30m sled pull sprint back
-Rest as needed-
20m sled pull sprint down
20m sled pull sprint back
*Obviously the sled and surface will vary these so much that comparing times to each other won’t be super relevant, but being able to compare to training partners and even more importantly yourself after weeks of training is what we’re looking for. Sled with 60-90lbs added for males and 30-50lbs added for females, finishing in roughly 50-90 seconds. If you end up going horribly slow or stopping other than to turn around, you’ve made it too hard. If you sprint through it very easily, you need more weight. Rest as needed.

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