Announcements
Week Schedule
Normal: Mon-Wed
NYE (Thurs): 5a, 6:30a, 9:30a, noon
New Years Day (Friday): 9:30, noon (added), 5:30p (no kids class)
Saturday: normal
Announcements
Week Schedule
Normal: Mon-Wed
NYE (Thurs): 5a, 6:30a, 9:30a, noon
New Years Day (Friday): 9:30, noon (added), 5:30p (no kids class)
Saturday: normal
Weightlifting…Friday! Happy New Year!!!
This is a retest from 7 weeks ago. You will have 5 working attempts at each section for a heavy 5 reps
A. Strict Press
B. Back Squat OR Front Squat OR Overhead Squat
C. Deadlift OR Sumo Deadlift
At Home
From Full Range
A. Three sets of:
Tempo Goblet Squats x 4-6 reps @5151 tempo
Rest 20 seconds
Goblet Squats x Max Reps in 30 seconds
Rest 2 minutes
B. Three sets of:
Unsupported Bent Over Single Arm DB Rows x 8-12/side @3111 (start each rep in a neutral grip and rotate to a supinated grip as your pull to the lowest ribs)
Rest 30 seconds
Single Leg Chair Squat (alternate legs each rep) x Max reps in 45 seconds
Rest 90 seconds
C. Complete as many rounds and reps as possible in 6 minutes of:
12 Alternating Single Arm Plank Rows (DB)
12 Single Arm Front-Racked KB Reverse Lunges (switch arms after 6 reps)