Saturday, January 17, 2015

Today's Workout:
A. Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 83%
Rest 2 minutes between sets.

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

B. In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 8 minutes, of:
4/2 Muscle-Ups (Sub 8 Chest to Bar OR 8 Pull-ups)
8 Deadlifts (225/155 lbs)

Rest 4 minutes, and then…
In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 8 minutes, of:
4 Power Cleans (135/95 lbs)
8 Toes to Bar

Rest 4 minutes, and then…
In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 8 minutes, of:
4 Power Snatches (95/65 lbs)
20 Double-Unders

Scheduling Reminder: We will be following a Holiday Schedule on Monday, January 19th "MLK Day" - 8:00am, 9:30am, and 11:00am classes only! Please RSVP at the gym. Thanks!

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