Workout of the Day: Monday, 12.9.13

The Rittenhouse Run + Brunch sign-up is here!

Also, are you interested in using your powers for GOOD this Holiday season?  Talk to the friendly people at the CFCC desk about how we’re hoping to give back!

Also, in case you missed it, here’s a little Monday Motivation for you:

Below, Liberty Barbell Club strutting at The American Open this past weekend. Coach Zoda placed 9th out of 38 of the best lifters in his weight class in the country. Jay Chen placed 13th out of 18th of the best lifters in the country in his weight class at his first American Open. We are SO proud of them and can’t wait for them to compete at Nationals (the next competitive step up from the American Open) in Salt Lake City in July!DSC_4237

WORKOUT OF THE DAY:

MOVEMENT PREP: Danny’s Warm-up.
-Lax ball hip flexors (2 min)Supine Leg Whip 5 each legKneel to lunge 10 each leg (alternating back and forth)Over-under the fence (30ft alternating) Activation: 4-5 min to find peak seated box jump

STRENGTH: Back Squat – work up to 85% of your max Back Squat, and then take 85% of your max and complete as many reps as possible in 8 minutes.

CONDITIONING:
AMRAP in 12 minutes of: 20 Push-ups, 50 Air Squats

Below, Amy moving quickly through her air squats – if you’re doing 50 Air Squats multiple times today try having a strategy for them.  Will you sprint through sets of 10?  Will you keep a steady pace throughout all of them?  Will you go as hard as you can until you can’t? Maybe try all three?DSC_3878
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