Monday 17.02.2020


Holiday Hours: 5:30am, 6:30, 9:00 & 12:00 classes (open gym in between)

Back Squats

Set #1 (On the 0:00) - 9 Reps @ 77% Set #2 (On the 2:00)- 7 Reps @ 84% Set #3 (On the 4:00) - 5 Reps @ 91% Set #4 (On the 6:00) - 3 Reps @ 96% Set #5 (On the 8:00) - 1 Rep @ 100% Set #6 (On the 9:00) - 1 Rep @ 102% Set #7 (On the 10:00) - 1 Rep @ 105-106% Set #8 (On the 11:00) - 1 Rep @ 105-106% Set #9 (On the 12:00) - 1 Rep @ 105-106% Set #10 (On the 13:00) - 1 Rep @ 105-106% Set #11 (On the 14:00) - 1 Rep @ 105-106%

  • Sets 1-4 completed "On the 2:00"

  • Sets 5-11 completed "On the 1:00"

  • Percentages Based on 5RM Back Squat

Fitness

"Foot Locker"

5 Rounds:

9 Hanging Leg Raises

15 Wall Balls (14/10)

directly into...

5 Rounds:

9 Power Snatch (45/35)

15 Overhead Squats (45/35)

Performance/Competition

"Foot Locker"

5 Rounds:

9 Toes to Bar

15 Wall Balls (20/14)

directly into...

5 Rounds:

9 Power Snatch (75/55)

15 Overhead Squats (75/55)


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