Workout of the Day: Tuesday, 10.1.13

Just as a reminder Greg and Meg will be leading a Q&A session tomorrow at 730pm. For this week there will be no one topic – they’re going to keep things pretty open for any questions you all have – don’t miss this if you’re part of the BCCC!  It’s a great opportunity to get some specific direction and find out what others around you are doing.

“What saves a man is to take a step. Then another step. It is always the same step, but you have to take it.”

Antoine de Saint-Exupéry
Wind, Sand and StarsDSC_1040


MOVEMENT PREP: Foam Roll as needed for 3 minutes. Then complete 2 rounds of: 5 Samson Lunge Steps on each side (with arms overhead!), a 20-30 second Lat Raise (or, the first portion of the Lever – push the pull-up bar down toward your feet while the arms and body are straight), Lying Lower Trap Raise (10 reps on each side, plus a 10 second hold).

PRESS CLUSTERS, then a rowing dominant metcon.

WEEK 1:  Peak of 1, 2 Clusters at 75% x 2 reps every 30 seconds for 3 minutes.

WEEK 2:  Peak of 1, 1 Cluster at 80% x 1 rep every 30 seconds for 3 minutes.

WEEK 3: Peak of 1, 1 Cluster at 85% x 1 rep every 30 seconds for 3 minutes.

WEEK 4: Speed Presses EMOM 8 minutes at 60% x 2, 60% x 2, 70% x 2, 70% x 2, 75% x 2, 75% x 2 and then up or down as needed for the remainder of the 8 minutes.

At the end of the Week – TOTAL!


Some Tabata Row scores from 2012!

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