WOOO -Ric Flair
Ready to get abs?
The next wave of The Dan Plan starts November 26th.
Find out more here;
https://mydanplan.blogspot.com/
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THANKSGIVING SCHEDULE: 9 am ALL GYMS
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Ascent will be at A1A and 305 Friday! Huge Order!
Reserve now before its all gone again!
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Pre-order on MyZone Belts now through Thanksgiving!
Save 10% off of our normal price by pre-ordering.
$135 for the MZ3, $90 for the MZ1
MZ3 reads outside of the gym with the app, MZ1 does not.

Hang Power Clean (10-10-8-8-6)
Warm up with 3 rounds of:
1 minute jump rope practice
10 Hang power cleans light
20 second Samson lunge/side

Do the 5 sets as an E2MOM, focusing on good positions and barbell cycling.

Add weight if you’re able, but if you’re still learning use light weight and practice correct technique.

If you’re not comfortable doing barbell work, use dumbbells.

Bobblehead (AMRAP – Reps)
5 2-minute rounds of:
15 burpees to a 45# plate
Max strict weighted toes-to-bars
Rest 2 minutes

Men use 8-lb. ball for T2B
Women use 4-lb. ball for T2B

Only do weighted toes to bar if you can do at least 10 unbroken strict toes to bar. Modify to unloaded strict toes to bar or hanging knee to arm.

Rounds start on 0, 4, 8, 12 & 16. Each round has 2 minutes of work and 2 minutes of rest. Do burpees as fast as possible and grind out toes to bar until the very last second.

Brovember 8
12 Single Arm DB Row, per side, heavy
12 Front raises, light
12 lateral raises, light
60 seconds of bicycle crunches as rest