* 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.

Pre Class:

1) Strict Press: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional load should be the same as the last 3 weeks.

 Class:

2) Deadlift: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional load should be the same as the last 3 weeks.

3) Stiff Leg Deadlifts: 3 sets of 10

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

4) 3 rounds AQAP:

7 Muscle-ups

75 Double-unders

Then…

100ft Front Rack Walking Lunges 155/105

If you don’t have the space to do this, perform 30 alternating lunges.

Post Class:

5) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

6) Sled Drag: 6 x 50m

Rest 60 seconds between sets. Heavy, but you should be able to move consistently for the 50m.

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

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