by admingabfleming | Sep 23, 2020 | Uncategorized
09/24/2020Clean (5 Rep Max)Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+ Opt. 2 5×5 @ 70% of 1RM Opt. 3 3 Position Clean + 2 Front Squats- Work to a heavy set Power or SquatMetcon (Time)For Time: 3 Rounds 21 W. Lunges (1 Dumbbell) 200 m. run/row 15 DB STO...
by admingabfleming | Sep 22, 2020 | Uncategorized
09/23/2020Gymnastic Pulls (Max-Effort)Pull-up Chart Progression Total reps: 7 sets of 8 reps 56 6 sets of 7 reps 42 5 sets of 6 reps 30 4 sets of 5 reps 20 3 sets of 4 reps 12 Muscle-up Chart Progression Total reps: 6 sets of 5 reps 30 7 sets of 4 reps 28 8 sets of 3...
by admingabfleming | Sep 21, 2020 | Uncategorized
09/22/2020Back Squat (5 Rep)Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5+ Opt. 2 5×5 @ 70% of 1RM Opt. 3 Juggernaut 5×10 @ 60% of Training 1RMMetcon (AMRAP – Rounds and Reps)12 Min AMRAP: 10 KB Swings 25 Double/Single-unders 10 Pushups 25...
by admingabfleming | Sep 20, 2020 | Uncategorized
09/21/2020Shoulder Press (5 rep Max)Opt 1 Test 5RM Opt 2 5×5 @ 70% Opt 3 Juggernaut 5×10 @ 60% of T1RMMetcon (Time)5 Rounds 9 Snatches 7 Pull-ups/CTB 200 m run/row Rx challenging dumbbell Rx+ 95/65
by admingabfleming | Sep 18, 2020 | Uncategorized
09/19/2020AnnouncementsIn preparation of the new 12 week strength cycle starting next week, we will be testing our 1 Rep Maxes this week. We will be reviewing the program next Monday.Deadlift (1 Rep Max)Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR...
