September 2015

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WOD – October 1, 2015

Save the date:

  • Saturday, 10/24 – East Hampton High School row-a-thon fundraiser

  • Saturday, 10/31 – Sunshine Kids fundraiser

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 9/28/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Bulletproof shoulder complex

then,

handstand work

  • 6 x 30 second handstand holds with 1 minute rest between or 5 x 10m handstand walk

 

 

 

Training:

Part 1:

Death by the couplet of burpees + handstand push-ups

  • min 1 = 1 burpee + 1 HSPU

  • min 2 = 2 burpees + 2 HSPU

  • min 3 = 3 burpees + 3 HSPU

  • etc, until unable to complete the couplet in the allotted time

Part 2:

Death by 10m sprints

  • min 1 = sprint 10m

  • min 2 = sprint 20m

  • min 3 = sprint 30m

  • etc, until unable to complete the required distance in the time allotted

 

Post highest level achieved for both parts to comments!

 

 

Scaling options:

HSPU

  • sub HSPU from downward dog position
  • sub HSPU off box
  • sub HSPU off wall
  • sub decline push-ups

 

 

WOD – September 30, 2015

Save the date:

  • Saturday, 10/24 – East Hampton High School row-a-thon fundraiser

  • Saturday, 10/31 – Sunshine Kids fundraiser

 

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 9/28/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Part 1:

kipping pull-up/muscle-up progression

 

Part 2:

review push press

then,

push press – 3, 3, 3 increasing each set to WOD weight

 

Part 3:

50 double-unders

 

 

Strength:

3 rounds of:

max strict pull-ups or (7-10 eccentric pull-ups) directly into max strict T2B (or max strict knees to 90 degrees)

  • must maintain controlled movement

  • NO KIPPING

  • rest 2 min between rounds

 

Training:

“PB&J”

For time:

3 pull ups + 3 push press (105/75)

30 double unders

6 pull ups + 6 push press

30 double unders

9 pull-ups + 9 push press

30 double unders

12 pull ups + 12 push press

30 double unders

15 pull-ups + 15 push press

30 double unders

Post time to comments!

 

 

Scaling options:

pull-ups

  • sub jumping pull-ups
  • sub ring rows

push press

  • scale weight to allow first few sets unbroken

double unders

  • sub 1 min max double under attempts
  • sub 90 single unders

 

WOD – September 29, 2015

Tonight: Lindsay from Lurong Living will be at the gym at 6:30pm.  Challengers, please come on down if you’d like to discuss tips/tricks for success!

 

Save the date:

  • Saturday, 10/24 – East Hampton High School row-a-thon fundraiser

  • Saturday, 10/31 – Sunshine Kids fundraiser

 

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 9/28/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Bulletproof shoulder complex

then,

review back squats and burpee box jumps

then,

3 sets of:

5 back squats (empty barbell)

3 burpees

 

Strength:

Back squat – 3, 3, 3, 3, 3

  • perform 2 sets of 3 as a warm up before your 1st working set

  • set 1 – 50% 1RM

  • set 2 – 60% 1RM

  • set 3 – 70% 1RM

  • set 4 – 75% 1RM

  • set 5 – 80% 1RM

  • rest 2 min between sets

  • if you fail a set, reduce weight by 5-10% and maintain

 

 

Training:

“Janie’s got a gun”

For time:

10 back squats (135/95) / 1 burpee box jump (24/20)

9 back squats / 2 burpee box jumps

8 back squats / 3 burpee box jumps

7 back squats / 4 burpee box jumps

etc, until

1 back squat / 10 burpee box jumps

 

Post time to comments!

 

Scaling options:

back squats

  • reduce weight to ~30-40% 1RM
  • sub 2:1 air squats if struggle with full ROM

burpee jox jumps

  • sub burpee box step-ups
  • scale box height
  • sub burpees only or box jumps only

 

 

 

WOD – September 28, 2015

ATTENTION – SCHEDULE CHANGE FOR MONDAY MORNING, 10/28: NO 10AM CLASS. 

  • WE SHOULD BE BACK TO A NORMAL CLASS SCHEDULE FOR THE REST OF THE WEEK

 

On-ramp begins tonight at 6:30pm.  Contact us if interested!

 

Save the date:

  • Saturday, 10/24 – East Hampton High School row-a-thon fundraiser

  • Saturday, 10/31 – Sunshine Kids fundraiser

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 9/28/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

3 rounds of:

run 200m/row 250

10 squat jumps

5 KBS

then,

review KB snatch from ground (no swing)

 

 

Training:

“Lurong’s The 50′s Chipper”

Complete 50 repetitions each of the following movements in a 15 minute time cap:

  • Wall Balls | Med Ball Cleans

  • Dumbbell/Kettlebell Snatches

  • Pistols | Single Leg Squat Touchdowns | Air Squats

  • Chest 2 Bar PU | Pull Ups | Ring Rows

Movement Details – Men

Level III (3)
50 Wall Balls- 20 lbs at 10′
50 Dumbbell Snatches (alt. arms) at 70 lbs or 2 pd KB
50 Pistols (alt.legs)
50 Chest to Bar Pull Ups
Level II (2)
50 Wall Balls- 20 lbs at 9′
50 Dumbbell Snatches (alt. arms) at 50 lbs or 1.5 pd KB
50 Single Leg Squat Touchdowns (alt.legs)
50 Pull Ups

Level I (1)
50 Med Ball Cleans at 20 lbs
50 Dumbbell Snatches (alt. arms) at 25 lbs or 3/4 pd KB
50 Air Squats
50 Ring Rows

 

Movement Details – Women

Level III (3)
50 Wall Balls- 14 lbs at 9′
50 Dumbbell Snatches (alt. arms) at 50 lbs or 0.75 pd KB
50 Pistols (alt. legs)
50 Chest to Bar Pull Ups
Level II (2)
50 Wall Balls- 14 lbs at 8′
50 Dumbbell Snatches (alt. arms) at 35 lbs or 1 pd KB
50 Single Leg Squat Touchdowns (alt. legs)
50 Pull Ups

Level I (1)
50 Med Ball Cleans at 14 lbs
50 Dumbbell Snatches (alt. arms) at 15 lbs or 0.5 pd KB
50 Air Squats
50 Ring Rows

 

Post reps completed to comments!  Remember Lurong folks…get your results entered online!

WOD – September 25, 2015

ATTENTION – SCHEDULE CHANGE THIS WEEK:

  • There will be NO 10am classes this week!

 

Sign-up!!!!  Saturday, 9/26 – Ankle & hip mobility/stability seminar by Kayla Thibeault, DPT (cost – $25).  Open to non-members as well!!

 

Save the date:

  • Saturday, 10/24 – East Hampton High School row-a-thon fundraiser

  • Saturday, 10/31 – Sunshine Kids fundraiser

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 9/28/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Perform 2 rounds of each of the following:

5 pull-ups

10 push-ups

15 air squats

 

 

 

Training:

Benchmark Friday

“Cindy”

20 minute AMRAP of:

5 pull-ups

10 push-ups

15 air squats

Post rounds to comments!

 

Scaling options:

Pull-ups

  • scale to jumping pull-ups

Push-ups

  • scale to push-ups on your knees

 

 

WOD – September 24, 2015

ATTENTION – SCHEDULE CHANGE THIS WEEK:

  • There will be NO 10am classes this week!

 

Sign-up!!!!  Saturday, 9/26 – Ankle & hip mobility/stability seminar by Kayla Thibeault, DPT (cost – $25).  Open to non-members as well!!

 

Save the date:

  • Saturday, 10/24 – East Hampton High School row-a-thon fundraiser

  • Saturday, 10/31 – Sunshine Kids fundraiser

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 9/28/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Part 1:

Handstand progression

then

athlete dependent – 5 x 20 sec handstand holds or 5 x 2 strict HSPU (may use up to 3 abmats)

 

Part 2:

review power cleans

then,

3 x 3 power cleans increasing to starting strength weight (~50% 1RM)

 

 

Strength:

Power cleans – 5, 5, 3, 3, 2, 2, 1

  • Set 1 – 50% 1RM
  • Set 2 – 60% 1RM
  • Set 3 – 70% 1RM
  • Set 4 – 75% 1RM
  • Set 5 – 80% 1RM
  • Set 6&7 – >80% 1RM.  Go as heavy as possible with great form
  • rest no more than 2 min between sets
  • If you fail a lift or use terrible form, go back to the last successful weight achieved and maintain for remainder of sets
  • If you’re new to the lift, increase to a moderately heavy weight and maintain for remainder of sets

 

 

Training:

“Percocet”

AMRAP in 10 min of:

3 HSPU

5 power cleans (135/95)

7 burpees

Post Power clean max and total + partial “Percocet” rounds to comments!

 

Scaling options:

HSPU

  • use 1-3 abmats
  • sub HSPU from downward dog position
  • sub box assisted HSPU
  • sub decline push-ups
  • sub 10 sec handstand hold

Power cleans

  • scale to weight that allows 5 unbroken reps

WOD – September 23, 2015

ATTENTION – SCHEDULE CHANGE THIS WEEK:

  • There will be NO 10am classes this week!

 

Day 10 of the Lurong Challenge!!  Let’s do this!

 

Save the date(s):

  • Saturday, 9/26 – Ankle & hip mobility/stability seminar by Kayla Thibeault, DPT (cost – $25).  Details of the seminar will be posted soon.

  • Saturday, 10/24 – East Hampton High School row-a-thon fundraiser

  • Saturday, 10/31 – Sunshine Kids fundraiser

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 9/28/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Bulletproof shoulder complex

then,

3 reps x 2 rounds of the following (using a lower weight then what will be used in the WOD):

Deadlifts

Overhead walking lunges

KBS

Wallballs

 

 

 

 

Training:

“Test of Time”

For time:

10 Bodyweight deadlifts

20 Overhead walking lunges (45/25)

30 DUs

40 KB swings (1.5/1)

50 wallballs (20/14)

40 KB swings (1.5/1)

30 DUs

20 Overhead walking lunges (45/25)

10 Bodyweight deadlifts

 

Post total time to comments!

 

Optional accessory work:

5X5 strict HSPU

 

 

 

Scaling options:

Deadlifts

  • scale to a weight that you can perform 5 reps unbroken with proper form

Kettlebell swings

  • scale to a lower weight

Overhead walking lunges

  • scale to (35/15) or (25/10)

WOD – September 22, 2015

ATTENTION – SCHEDULE CHANGE THIS WEEK:

  • There will be NO 10am classes this week!

 

Day 9 of the Lurong Challenge!!  Let’s do this!

 

Save the date(s):

  • Saturday, 9/26 – Ankle & hip mobility/stability seminar by Kayla Thibeault, DPT (cost – $25).  Details of the seminar will be posted soon.

  • Saturday, 10/24 – East Hampton High School row-a-thon fundraiser

  • Saturday, 10/31 – Sunshine Kids fundraiser

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 9/28/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Strict pull-ups – max reps x 4 attempts (rest 2 min between attempts)

  • If unable to do strict pull-ups, complete max rep eccentric pull-ups (negatives) OR max rep ring rows.  Rest 2 min between attempts.

 

 

Training:

For time:

8 rounds of:

run 400M (rest 2 minutes between runs)

Post total time to comments!

**Last done April 14, 2015

 

Scaling options:

400m runs

  • sub 500m row for 400m run
  • scale to 200m

WOD – September 21, 2015

ATTENTION – SCHEDULE CHANGE THIS WEEK:

  • There will be NO 10am classes this week!
  • Monday, 9/21, early morning class will be at 5am .  Tues-Fri will be at the usual  5:30am.

 

Day 8 of the Lurong Challenge!!  Welcome to week 2.

 

Save the date(s):

  • Saturday, 9/26 – Ankle & hip mobility/stability seminar by Kayla Thibeault, DPT (cost – $25).  Details of the seminar will be posted soon.

  • Saturday, 10/24 – East Hampton High School row-a-thon fundraiser

  • Saturday, 10/31 – Sunshine Kids fundraiser

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 9/28/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Review ground to overhead (G2OH) movements

then.

3 sets of

5 G2OH (increasing weight set until you reach the starting weight for the WOD)

3 bar facing burpees

 

Training:

“Lurong’s The Olympian” – Yes, it’s the same one we did last challenge!

9 Min AMRAP:

Complete as many reps as possible in 9 minutes of the following movements:

  • Ground to Overhead (G2OH)

  • Bar Facing Burpees

 

Movement Details – Men

Level III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs
Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs
Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

Movement Details – Women

Level III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs
Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs
Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs

 

Post time and level achieved to comments!  If participating in the Lurong Challenge, please enter your score online!!

 

Extra credit:

3 sets of:

run 200m

50 double unders / 150 single unders

 

WOD – September 18, 2015

Day 5 of the Lurong Challenge!!  Almost done with the first week!

 

Women’s MU challenge is officially over.  Congrats to Meg Carey for being the first female to get a ring MU.  Meg also managed to get her first bar MU on the same day!!!

 

Save the date(s):

  • Saturday, 9/26 – Ankle & hip mobility/stability seminar by Kayla Thibeault, DPT (cost – $25).  Details of the seminar will be posted soon.

  • Saturday, 10/24 – East Hampton High School row-a-thon fundraiser

  • Saturday, 10/31 – Sunshine Kids fundraiser

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 9/28/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Review power cleans and ring dips

 

then,

 

1 set with an empty barbell:

5 muscle cleans

5 front squats

5 high hang power cleans

5 hang power cleans

5 power cleans

 

then,

 

3 x 3 power cleans working up to the weight used for the WOD.

 

 

Training:

Benchmark Friday

“Elizabeth”

For time:

21-15-9

Power cleans (125/95)

Ring dips

* extra credit – 1 mile run

 

Post Elizabeth time to comments

 

Scaling options:

Power cleans

  • scale weight to something that allows 10-12 unbroken reps in 1st round

Ring dips

  • scale to band assisted with least resistance required

  • sub straight leg box dips

  • sub bent knee box dips