* The Importance of a Program. Read HERE

** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM.

Class:

1) Deadlift: 5 sets of 5

Warm-up as needed. Rest 2-3 minute between sets. Build as heavy as possible.

2) Weighted Box Step-ups: 3 sets of 8/side @ 20″

Use Dumbbells in the hang position to weight. Rest 90 seconds between sets.

3) 7 minute Up Ladder:

3 Hang Cleans 45/35

3 Push-ups

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

Extra Work:

4) Good Morning: 4 sets of 10

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments