Run 400m or Row 500m

Then 7 rounds of:

1 Hang Power Clean w/bar
1 Front Squat w/bar
1 Strict Shoulder Press w/bar
1 Thruster w/bar


Hips & Quads: Banded Hip Distraction, Wall Stretch, Voodoo Floss
Shoulders & Thoracic: Barbell Rack Stretch, T-Spine Rolling, Trap Smash


Free up Saturday September 19th for the Grand Re-Opening at Justified! It’s gonna be epic!

Lift of the Day:

Shoulder Press

Work to a heavy 3 rep weight. 

12 Minutes
(No measure) 


Heavy Thruster

Work to a Heavy 1 rep weight. 
12 Minutes

Skills & Technique: (Click below for links to more info)

Slam Ball



100 Slamballs 25/15lbs

For time. 
Time Limit: 6 Minutes

Coach's Note:

We are going to slow down and hit some lifts today. Back at the strict shoulder press. You can choose your own weight today. You are looking to find a heavy 3 rep weight and finish with 3 sets of 3 reps. Choosing your own weight can be great because it allows you to lift where its challenging but done well. Sometimes when given a certain number to hit, its lift or die and some will not scale down due to poor movement. Lift what you can as best as you can and the numbers will increase with consistency. We have a heavy thruster after the shoulder press to try and get you to utilize your legs, hips and momentum to help press the bar. You may be a little fatigued after the shoulder press and this is what I want. Learn the technique of the thruster and crush a heavy single. Finally a little burner of some slam balls. These seem very easy but they will get you going. This is more like grunt work. Grunt work can be the toughest mentally. Remember that with a slam ball you are looking to reach the ball as high as you can then bring it down in one movement to the ground. Make sure you are slamming it close to your feet as this will help you catch it on the bounce as intended. Don't forget to squat! Each reach requires a full squat while catching the ball on the bounce. Lets see how fast you can do some grunt work today!

Coach Jon

Greg KeeterSlam BallComment