TRANSITION

Sect-Member • January 3, 2019

This is how we brought in the new year at the gym

————

WARM-UP 

3 Rounds of:

5x Romanian Deadlift +

5x Bent Row +  

5x Muscle Snatch +

5x Overhead Squat +

5x Behind the Neck Press

*All done with #35/45 barbell in wide grip “snatch” position 

_________________________________

WORKOUT

Buy in: 2,018 meter Erg (rower or ski)

Work: 100x Kettlebell swings @ +/- 50% Bodyweight KB

Cash out: 2,019 meter on same Erg

–

Expectations:

Advanced < 20min

Intermediate < 22min

Beginner < 24min

–

Cool Down w/ 100m bodyweight farmer carry (50% in each hand)

——————————

Some things change, some things don’t

–

Be strong enough to accept the change you can’t control… and persistent enough to   the see change you desire

——————————

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