Hope everyone had a great weekend and are ready for a new week and a new month!
Please don’t forget, we have a mandatory policy for our early morning classes. You must sign up through our online schedule (by 8 p.m) to attend the 5 a.m. and 6 a.m. classes. If you sign up, please show up to the class you signed up for.
Fitness
A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Back Squat x 6 reps
Station 2 – Strict Supinated-Grip Pull-Ups x 6 reps
(add weight if possible)
B.
Five rounds for time of:
12 Push Presses (95/65 lbs)
12 Kettlebell Swings (32/24 kg)
Performance
We’ve completed 1 cycle of the Wendler Lift System. If in January, you completed all sets (5-5-5+, 3-3-3+ and 5-3-1+, you may continue on, otherwise, work your missed sets before moving on.
A. Back Squat
Add 10# to your 1RM, take 90% of that number, then complete the following sets:
5@65%
5@75%
5+@85%
Between sets, complete 6 supinated – grip pull ups (add weight if possible)
B. Five rounds for time of:
12 Push Presses (95/65 lbs)
12 Kettlebell Swings (32/24 kg)