The Bluegrass Way Back Squat: 1×4 @ 70% 1×3 @ 80% 2×2 @ 90% 4×1 @ 95% then 3rds. 30 Wall Ball Shots (20/14) 15 Dumbbell Burpee Box Step-Overs Sign-Up for the Bluegrass Team Open!! https://www.eventbrite.com/e/2019-open-bluegrass-team-style-open-tickets-56082959642 **** Bluegrass Master’s Skill Clinic this Sunday @1pm with Coach Tim !
The Bluegrass Way Every 90 seconds for 8 rds. 1 Clean & Jerk Starts at 70% and increase as form allows then 50 Calories of Rowing 40 Toes to Bar 30 Ground to Overhead (135/95 lbs) Time Cap = 10:00 – please adjust loading or repetitions accordingly. then Tabata shuttle sprint SIgn-Up for the Bluegrass…
The Bluegrass Way 3rds. 400 Meter Run 30 hang power cleans (95/65) 15 deadlifts (215/155) 10 HSPU 5 RMU
The Bluegrass Way EMOTM for 9 minutes (good working weight) 1 strict press + push press+ push jerk then 14 minute AMRAP 40 DU 30 air squats 20 DB/KB S2OH 10 Pull-Ups then 30-20-10 Russian twists hollow rocks BRING A FRIEND FOR FREE TOMORROW!!!!!
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…