Today's Workout:
New Gym Rule: If you show up over 5 minutes late to a class or "forget to sign-up" you will be assessed the new penalty of: PER minute late x 3 Burpee Box Jump Overs. You must get these done, before you can jump in with the class. Thank you to those who show up on time and sign-in to class. As a coaching staff, we truly appreciate it!
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.
B. Hero September...
"DG"
Complete as many rounds and reps as possible in 10-minutes, of:
8 Toes-to-Bars
8 Dumbbell/Kettlebell Thrusters (35/25 lbs)
12 Walking Lunges with Dumbbell/Kettlebell (35/25 lbs)
Absolutely NO DROPPING DBs/KBs!
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