* 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) 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.

2) Floor Press: 4 sets of 8

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

3) 5 rounds AQAP:

12 Pull-ups

9 Burpee Lateral Bar Hops

6 Clean and Jerk 95/65

Extra Work:

4) GHD Sit-ups: 4 sets of 12

Rest 90 seconds between sets. Add load if able.

5) Row: 20 x :30/:30

Row on wattage, your work pace should be twice the wattage of your rest. Goal is consistency across all 20 rounds.

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

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