1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Beast Builder 2.0

January 26, 2015

We’ll try Beast Builder Version 2 this week.  This version adds 1 minute to the work, online and 1 rep to each round.  I strongly recommend dropping the weight, possibly your 1st or 2nd attempt in weight.  This is adding 16 total reps, so be ready to work hard, and the rest gets shorter.

Today’s conditioning piece is quick and easy with a 7 minute cap.  You may use chips to count, but that may take up too much time to kick a chip.  Is there a better way to count?  I don’t know – I think just like Sam Wheat, you gotta just get your hands in that clay and mold, baby.

Is anyone interested a game of Ultimate Football on Super Bowl Sunday?  We have the Fat Testing truck coming in the morning on Sunday, and a game of Ultimate Football, basically Ultimate Frisbee is a great way to get a workout – tons of sprinting – without the head injuries or deflated ball drama that you get in real football.

Hannah and Hannah Wallclimbing in the Teen class.

Hannah and Hannah Wallclimbing in the Teen class.

Workout of the Day

Strength/Skill

Front Squat Double, Week 8 of 8

Use 8-9 sets to build to your max effort Front Squat Double

Beast Builder, Version 2

OTM for 8

Min 1 – 8 Hang Squat Clean, 1 Shoulder to Overhead

Min 2 – 7 HSC, 2 S2O

Min 3 is 6/3, then 5/4, then 4/5, then 3/6, then 2/7, finally, finish with 1 HSC/8 S2O

Conditioning

10 RFT

3 Power Cleans 135/95

12 Air Squat

7 minute cap

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