2020 Swolemate Showdown
No classes this Saturday as we make way for the 2020 Swolemate Showdown is! Come check out what the hype is about and cheer on your fellow Outliers. Competition kicks off at 8am. A food truck will be on site serving up lunch.
MONDAY, MAR 2
10 power cleans (165/110)
15 abmat sit-ups (or 12 GHD sit-ups)
TUESDAY, MAR 3
Min 1 – 1 round of Cindy*
Min 2 – 12/9 calories
*Cindy = 5 pull-ups + 10 push-ups + 15 air squats
WEDNESDAY, MAR 4
Pause Back Squat
Pause for 2 seconds at the bottom of the squat.
Goal: all sets at 70% or more of 1RM back squat.
10 handstand push-ups
15 devil’s press (2 x 40/25)
20 DB front squats (2/40/25)
-1:00 rest between rounds-
A little bit of built in rest so you can go hard on the squats, and then be ready for the HSPU each round.
THURSDAY, MAR 5
All working sets at 70% or more of 1RM push jerk.
3 push jerk (185/125)
27 double unders
FRIDAY, MAR 6
Every 1:30 x 6:
3 sumo deadlift
Different style deadlift today! These are working sets so get in 3+ warm-up sets prior to the start of the clock.
5/3 strict pull-ups
6 deadlift (275/185)
70m KB mixed rack suitcase carry* (2 x 53/35)
*Mixed rack suitcase carry = hold KB in front rack on one side, KB suitcase carry on other side (hold KB at side)