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12/5/14

12/5/14

No 5:30pm classes at either gyms. Meet at Putter’s at 6 pm to watch the big game! Bring your kids!  We have space reserved.

Strength

Every 2 minutes, for 10 minutes (5 sets):

Back Squats:

  • *Set 1 – 6 reps @ 65%
  • *Set 2 – 4 reps @ 75%
  • *Set 3 – 2 reps @ 80%
  • *Set 4 – 2 reps @ 85%
  • *Set 5 – 1 rep @ 90%

followed by…
One set of:

  • Back Squat x Max Unbroken Reps @ 80%

(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

then….

Alternate between the following

  • Shoulder Press (3 X 5)
    • No misses! Same weight each set.
  • Bent Over Row (3 X 10)
    • Choose weights. Recommend L1: 95/65.

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