9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

September 29, 2014

September 28, 2014

Huge shout out to Coach Mike and Erin! They were awesome this weekend at the Pensacola Beach Brawl. 

Mike took 2nd out of 70

Erin took 12th out of 77

Impressive performances. All of the hard work shows and thank you to our GPX family that came out to support them.

 

Warm Up: 2x Hip Mobility Drill, CrossOver Symmetry,

3x 5 wall squat, 5 goblet squat, 10 KB swing

 

This will be a deload week from our 5/3/1 strength routine. During the deload weeks, we will be hitting different variations of our strength movements.

 

1) Pause Front Squat 5×3

2sec pause in the bottom of each front squat. Concentrate on position and core tightness.

 

2) 2rds

4 minute AMRAP of:

5 pull ups

10 push ups

15 Air squats

then, run 800m

 

*begin round 2 as soon as you come in from the run

 

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