* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in.

** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym.

Class:

1) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be the same you’ve added the last 3 weeks.

2) Front Squat: 3 sets of 8

Warm-up as needed. Rest 90-120 seconds between sets. Goal should be to work heavier than last cycle.

3) 7 minute Up Ladder:

3 Squat Snatch 75/53

3 Box Jumps 24/20

then 6 + 6, 9 + 9, and so on until 7 minutes is up

Extra Work:

4) Pistol Squat: 10 minutes Practice

If you have them perform an EMOTM, if you don’t practice, if mobility is your limiting factor, work on that.

5) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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