Friday 08282015

Knowledge is power!


Sleds are a great tool for building work capacity, muscular endurance, acceleration, strength, and recovery and all around awesomeness!

I think it’s sad I hardly see anyone dragging a sled or pushing a prowler. Next to a squat rack and a barbell, I would say the sled is one of the top essential pieces of strength and conditioning equipment for any lifter. Since I began Sled work I’ve seen the biggest gain in strength ever. Not only in myself but the IronWarriors as well. Give it a Go!

-Coach Mitch

BB Gymnastics: Compare to 8/21/15
1. 3×3 – Snatch from Blocks @ Top of knee – AHAP
2. 3×3 – Clean & Jerk from Blocks @ Top of knee – AHAP
*Note: For 1 & 2, reps do not need to be touch and go; however, re-grip should happen immediately.

Sumo Deadlift: 5@60%, 5@65%, 5@70%

12 min AMRAP of:
6 sumo Deadlift (155/115)
12 Goblet Squats (70/44)
12 Kb Snatches (70/44) (complete However)
20 Waiter Carry KB Lunges (10L/10R) (70/44)

Sled Work:
4 Rounds
100′ Sled pull – Forward Facing – Medium Weight
*Rest 1:30 minutes between pulls

Pain WoD:
5 Rounds
400m Run
30 Box jump (24/20)
30 Wall ball shots (20/14)


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