Today's Workout:
Scheduling Reminder: we will be following a Holiday Schedule on "Columbus Day" Monday, October 12th: 8:30am and 10:00am classes only.
A. Back Squat
Sets 1-3: Every minute on the minute...
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
Sets 4-6: Every 2-minutes...
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
Sets 7-10: Every 3-minutes...
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)
B. Complete as many rounds and reps as possible in 10 minutes of:
4 Muscle-Ups or 4 Strict Chest to Bar Pull-ups
8 Strict Handstand Push-Ups to 4″/2″ Deficit
200 Meter Run
C. Optional Accessories
3 sets of:
20 Weighted abmat Sit ups – you choose the weight
20 Hip Extensions
Supersets are not for time, but there is shouldn’t be extra rest between movements. Rest 2-minutes after each round.
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