Toga Party, Jill Miller and Papa Cerussi!

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First, we’re having a Toga Party Friday night for 17.5.

Second, I’m posting this episode of Barbell Shrugged with our friend Jill Miller (anatomy, movement, and fascia expert).  She knows a lot about living and playing pain free. Worth following and knowing her work assuming feeling good is a value.

Last, 6am legend Matt Cerussi and his wife are due in August. We all know Matt is an incredible guy, I’m sure he’s gonna be phenomenal papa bear.  When you see him give him a booty smack.

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Monday’s Workout
Practice

A)
BASE
3 RFQT
9 Strict pullups
7 Overhead squats
50 Double unders
30s Forearm plank
–3min Rest between rounds–

PEAK
3 RFQT
9 Bar muscleups
7 Squat snatches
50 Double unders
30s Forearm plank
–3min Rest between rounds–

B)
BASE
FQ
Bench press
8-8-8 by feel (BY FEEL, less than 65%)

PEAK
FQ
Bench press
65% x 3
75% x 3
85% x 3+

And Coming Tuesday
Practice

A)
BASE
4 RFQT
8 Handstand pushups
16 1-arm KB Rotational swings (24/16)
–1min Rest–
8 1-arm KB Thrusters
16 Burpees
–1min Rest between rounds–

PEAK
4 RFQT
11 Handstand pushups
22 1-arm KB Rotational swings (24/16)
–1min Rest–
11 1-arm KB Thrusters
22 Burpees
–1min Rest between rounds–

B)
BASE
FQ
Deadlift
8-8-8 (BY FEEL, less than 65%)

PEAK
FQ
Deadlift
75% x 5
85% x 3
95% x 1+

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