**Lincoln Square Schedule Additions: Monday and Wednesday 8pm Classes being added this week!**
90 Day Pushup Challenge Starts Today: What you need to know and what needs to be done!
Step 1: Establish your base, or “working set” by finding your average.
Step 2: Find your Avg. by performing 3 Sets of Max effort unbroken pushups with 5 minute rests between each set.
Step 3: Take the average of those 3 numbers. This number will be your “working set” average for the month!
Step 4: Week 1-Tuesday-Sunday; Perform 3 Sets of your “working set average” with 5 minute rests between each set.
Things to keep in mind for your Day 1 Base Test:
From knees or plank position are both acceptable.
Can only rest in tall plank position, meaning no downward dog or pauses to shake out arms.
Set shoulders back and down and keep middle of hands lined up with middle of chest. Try not to flare out elbows.
Full range of motion! Chest to ground with every rep!
**When performing your work sets of your average number for the remainder of the week it is not required to go unbroken. Just get the work done with minimal rests and keep the 5 minute rest intervals exact. Dont miss a day! Stay consistent!
Week 2 will be posted on Monday of next week, 12/16!
A. E.O.M.O.T.M: 16 Rounds, 30 on, 30 off
Take 5 minutes to build up to weight being used, Rx: 135/95lbs
Odd Minutes, Rounds 1-4: Power Clean, max effort
Odd Minutes, Rounds 5-8: Jerk, Any Style, max effort
Even Minutes: Front Squat, max effort
Volume work (V): On odd rounds 1-4, perform max effort Power Cleans at weight chosen for 30 seconds. On odd rounds 5-8 perform max effort Jerks, at weight chosen for 30 seconds. On even rounds perform max effort Front Squats at weight chosen for 30 seconds. Alternate between the two stations for 16 minutes or 8 rounds each station.
B. Hero Wod
20 Minute Amrap
2 Muscle Ups or 8 pullups
4 HSPU, or 8 Hand release pushups
8 KB Swings 70/55lbs
*Compare results to 8.27.13