Posts by JoEllyn

The Bluegrass Way Back Squat * Set 1 – 4 reps @ 75% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90-95% * Set 5 – Max Reps @ 80% rest 2-3 minutes between sets then 5rds. 30 seconds ME…

The Bluegrass Way Every 90 seconds for 8 rds. 1 snatch (increasing) then Every 10 minutes, for 20 minutes (2 sets) for times: 1000 Meter Row 15 Bar-Facing Burpees 15 Power Snatches (135/95)

The Bluegrass Way 15 minutes to find a heavy 3RM deadlift then EMOTM for 15 minutes: 6 Box Jumps 3 Deadlifts Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM. then mobility

The Bluegrass Way 7×3 Bench Press (75-80%) then 5rds. 10 alt. Pistols 9 Push Press (115/75) 8 Burpees over bar 7 OH squats 6 Handstand Push-Ups

The Bluegrass Way every 2 minutes for 8 rds.: 1 clean + 1 hang clean + 1 jerk then 12 minute AMRAP 12 Alternating KB Snatches(53/35) 12 wall-balls 12 T2B then 400m farmers carry FREE Paleo Nutrition Seminar; 2/10 @11am Paleo Nutrition Challenge Starting 2-18 : Email [email protected] to get signed up! *Free Community Partner…

The Bluegrass Way Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 400/300 Meter Row Station 2 – 30 Ring Dips Station 3 – 400 Meter Run Station 4 – 30 KB swings (53/35) Station 5 – 85 DU RX+ = 10 MU for Ring dips, KB swings(70/53) then skill work…

The Bluegrass Way Back Squat 2×5 @75-80% 2×3 @80-85% 3×1 @85-90% then 21-15-9 DB thruster c2B pull-up FREE Paleo Nutrition Seminar; 2/10 @11am Paleo Nutrition Challenge Starting 2-14 : Email [email protected] to get signed up! Free Community Partner Workout 2/14!!!

The Bluegrass Way cash-in: 800 Meter Run 3 rds. 10 Hang Power Cleans (135/95) 10 Shoulder to Overhead (135/95) 20 Box Jumps cash-out: 400m sled drag (80/65)