2.16.2015

 In Workout of the Day

ANNOUNCEMENT: 

All classes for this afternoon and evening are closed at all locations.  Stay safe and keep warm.

 

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 rounds

  • Scap Pull Up x 10
  • T Push Up x 10
  • Dislocate x 10

Workout of the Day

A. CGBP – Find 1RM @ 20X1

For the bench press, perform the following reps and percentages:
* Set 1 – 60% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 -Test 1RM
* Set 6 (optional) – Exceed Set 5 weight

B. Weighted Pull Up – Find 1RM  in 10 minutes

C. 5 Rounds for time of:

  • Deadlift x 7 (135/95)
  • Hang Power Clean x 5
  • Double Under x 30

 

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