FRIDAY 130913

Ring Dip Progression: Please note the Ring Dip Progression will begin again next Monday following a Ring Dip Clinic tomorrow at 11:00 AM with Greg Amundson.

Spend ten minutes and work up to a new 1 Repetition Max (1RM) on the Deadlift.

Rest as needed then,

As Many Rounds As Possible (AMRAP) in 20:00 of
5 Pull-ups
10 Push-ups
15 Squats

Note: During yesterdays workout, we found our 1RM on the Bench Press following a metabolic workout and high heart-rate. Today, we reverse the sequence, and focus on strength, then a high-heatrate. How does your mind and body respond to these differences? In terms of “functional fitness” it is important to have capacity at both ends of the equation. The 1RM data point on the Deadlift today will be used next week when we begin the Wendler Strength Series.

Pool Evaluation during the Santa Cruz County SWAT Assessment

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Reminder the FREE Yogaeira Seminar and social is tomorrow from 2:00 to 5:00 PM. This will be an incredible opportunity to learn from an acclaimed Yoga and Martial Arts instructor. Following the Seminar, join us for a free catered meal from our friends at Whole Foods in Capitola.

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