Posted by & filed under Workout of the Day.

Moxie please join us THIS SATURDAY for a SWIM LESSON and WOD!  We will meet at Independence High School (629 N Jackson Ave, San Jose, CA 95133) at 1:30pm!  All are welcome and it’s FREE!!

AND…..It’s Deadlift max day!!!  Let’s see those gains!  Don’t forget to ring the bell and write down your PRs!!

Dynamic Warmup & Mobility: Minute 0 – 20
Coaches’ Choice Group Dynamic Warm Up
Hips, Hamstrings & Core
Banded Walks 30’ Lateral / 30’ Forward & Backwards
Barbell Warm up
1 set of 10-12 RDLs with an empty barbell
1 set of 8-10 Deadlifts with a lightly loaded barbell

Strength: Minute 21 – 40
Testing Deadlift Day.
Deadlift 1 – 1 – 1 – 1 – 1 – 1 – 1 (Strong / Max Effort)

After starting a simple Deadlift cycle in January, we have reached the last session and going to test. Even if you haven’t been following the cycle closely, we have been pretty light on the pulling movements over the last week to allow the posterior chain to freshen up, this way we can establish some new Deadlift numbers or find out where our strength is at.

If you finish early due to having a lighter barbell, allow the heavier lifters get through their lifting session. Work on some accessory after your Deadlifts are done.

Accessory: 3 Sets of 10 – 15 Glute Hamstring Raises or Banded Hamstring Curls.

Workout: Minute 41 – 60
Complete 3 rounds, with a rest as needed.

20/30 Calorie Assault Bike right into the following Gymnastic Hold

1st Rounds Dead Hang – Hang From a Pull up Bar. Try to keep an active shoulder vs. just hanging from your arms.
2nd Round Max Prone Plank
3rd Round Max Paleo Chair

Rest up to 2 minutes after your Max out of the Gymnastic Hold

Score: Add up the total time it took to complete the 3 rounds of the Assault Bike.

“Fun with Tabata” Complete max reps of 4 different stations with 8 Cycles of 20 seconds on, 10 Seconds rest. Alternating cycles with a Dynamic movements / Static holds. Complete the full 8 Cycles before moving to the next station. Take a 40 second rest to transition before starting 1st of 8 cycles.

Toes to Bar / Plank Hold
Sumo Deadlift High Pull / Dead Hang
Goblet Squats / Push-up Plank
Push Ups / Paleo Chair.