* 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) Front Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Add additional load to each set, it should be the same as the last 3 weeks.

 Class:

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

Warm-up as needed. Rest 90-120 seconds between sets. Add additional load to each set, it should be the same as the last 3 weeks.

3) Floor Press: 4 sets of 8

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

4) 5 rounds AQAP:

12 Chest-to-bar Pull-ups

9 Burpee Lateral Bar Hops

6 Clean and Jerk 115/75

Post Class:

5) Bent Over Barbell Row: 5 sets of 6

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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