* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th.

Class:

1) Back Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week. Push your Max Reps set to failure.

2) Barbell Lunges: 3 sets of 8/side

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

3) 3 rounds AQAP:

10 Front Squats 135/95

20 Pull-ups

400m Run

Extra Work:

4) Handstand Walk: 10 minutes

Work on walk/hold for 10 minutes.

5) Reverse Hyper: 3 sets of 20

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

Long but extremely interesting podcast