Don’t forget about the Halloween Party this Saturday at the gym at 8PM! There is a thread on the Event Page for who’s bringing what snacks. Also Sammy is going to decorate for the party, Saturday at 3PM if anyone wants to help!



In teams of two, partners alternate whole rounds to complete 5 rounds each of:

20 Wallballs (20/12)
10 Unbroken Deadlifts (touch-and-go)
400 Meter Run

Scale Properly! Deadlifts should be unbroken (easily). Men, this is mostly directed at you, if you don’t know how much you can deadlift for ten reps, that’s a good sign you shouldn’t be doing too much.

Competition Training

Read carefully… this is going to take at least 40 min total. Make sure you start at a good time to not disrupt the class. Use steel plates if needed (you shouldn’t be dropping the bar anyways).

1) Five rounds for times of:
Run 400 Meters
10 Deadlifts (245/155)
20 Chest-to-Bar Pull-Ups
Run 400 Meters
Rest exactly 5 minutes

I shouldn’t have to say this…but modify the loads to make this session reasonable based on your abilities. The deadlift should be performed at a load that may be difficult, but can be done unbroken (with perfect technique) for at least the first three sets. The pull-up volume should be reduced to a volume that allows you to complete them in no more than three sets. If that means you only do 9 pull-ups each round, that is fine, but I don’t want you spending 5 minutes trying to complete 20 pull-ups each set.

2) Create/Review/Revise 3-Month Training Goals – write down what you would like to accomplish before the end of the year. You don’t have to share with anyone, but write it down. There is a goals board on the gym.

3) Mobility – Your choice.

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