Release class tonight …. Classes start at 6:00am and go to 6:00pm finishing with a release ….
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations….. bicep position, bar up and over head
5 Strict Presses
5 S L Stiff-Legged Deadlifts
5 Front Squats
release for back squats
Back Squat
Every 2 minutes, for 16 minutes (8 sets)
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+% 3 attempts….. add a push set
Alternate with ME Bar hangs in bicep position, chin over bar.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders….80 Single skips
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar/ knees up or beat swings