by admingabfleming | Sep 27, 2021 | Uncategorized
09/28/2021Back Squat (3×8 @ 72.5% of TRM)Opt.1 Jugg. 60%x3, 67.5%x3, 3×8 @ 72.5% of TRM Opt. 2 55%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt Opt. 3 7×2 @ 80% of 1RM Opt. 4 Accessory WorkMetcon (Time)5 Rounds: 500 m. Row 6 Clean and...
by admingabfleming | Sep 26, 2021 | Uncategorized
09/27/2021AnnouncementsWeek 5 of Juggernaut! We are continuing with sets of 8 reps this week increasing the intensity/weight with 3×8 reps at 72.5% of your current Training 1 Rep Max. Remember we are Back Squatting on Tuesdays now which will give you more...
by admingabfleming | Sep 24, 2021 | Uncategorized
09/25/2021AnnouncementsReminder: No classes at Ironside on Saturday. 5k race will start near the outdoor pool pavilion at the Lebanon YMCA. We will meet in the parking lot before the race starts. If you want to rep the Ironside we will be wearing our white Ironside...
by admingabfleming | Sep 23, 2021 | Uncategorized
09/24/2021Deadlift (5×8)Opt.1 55%x5, 60%x3, 5×8 @ 65% of 1RM Opt.2 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+ Opt. 3 5×3 @ 75% of 1RM Opt. 4 Accessory WorkMetcon (AMRAP – Reps)3 Rounds: Min 1 ME Pullups/Muscle-ups Min 2 ME KB Swings Min 3 ME...
by admingabfleming | Sep 22, 2021 | Uncategorized
09/23/2021Clean (3 Rep Max)Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3 Opt. 2 5×3 @ 70% of 1RM Opt. 3 Tech. Barbell Complex 3 position clean High-Hang Hang above the knee Floor Sub Clean for Snatch and test 1-3 options aboveMetcon (Time)For Time: 800 m....
