We would like to wish a very happy birthday to Greg Marx! Greg has been with us for over 3 years now, and we could not be more proud to have him. He’s a huge part of Precision being a phenomenal person, teammate, parent, and coach. When Greg is not training himself, you can often see him in the gym offering his coaching advice whenever he can. Not only does he understand the movements but he understands how to make adjustments as well. This is a skill within itself. Throw in Greg’s contagious enthusiasm, as well as his overwhelming love for his teammates, and you have a true recipe for success. As a coach, I love nothing more than to watch my athletes become great coaches themselves. I often do not get to see Greg as much as I would like these days due to our schedule differences. So when I do see him I take full advantage to get caught up with a guy I truly love to be around. Happy birthday big guy, enjoy!
Cycle 2 (Week 21) – Deload
We will now take a necessary de-load week to let the body re-charge. What this means is you will see a significant drop off in skeletal system load, intensity, and power output. Take this time to aid in your bodies recovery. Eat a proper diet and pay attention to your fat intake. We will begin loading again next week and will do so for 2 more weeks until we test again Week 24.
WARM UP:
400 M. Row or Run
3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
Then:
Hip Mobility
SKILL:
3 Rounds (At a walking pace w/ 1 BB)
10 Upright Row
10 Skull Crushers
10 Close Grip Bench Press
LIFT:
Front Squat
3 @ 70%
2 @ 75%
1 @ 80%
*2 Rounds 3-2-1, then 3-2-1.
WOD:
“DELOAD 1”
EMOM 15
MIN. 1: 7 Strict Pull Ups
MIN. 2: 30 Air Squats
MIN. 3: 10 Burpees
POST WOD:
Mobilize & Roll
