ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Push-ups (CFGS)
10 x Goblet Squat (24/16)
III. Mobility
Impact/Focus #1: Front Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.
Front Squat 3-3-3-3-3
Post loads to comments.
Impact/Focus #2: “Lynne”
5 rounds for Max Reps of
Bench Press (Bodyweight)
Pull-ups
Notes: Scaling options for those unable to use bodyweight for bench press will be available.
Post reps for both exercises in all rounds.
Skill Development
Gymnastics Skills Circuit
Front Squat: 275 x 3
“Lynne”: 12/25, 11/23, 10/21, 10/21, 10/21 rxd
Noon fun.
FS: 185# x3 – felt kinda light.
Lynne: 1st time. 6-7/6-7/6-7/6-7/10-5 Happy about the pull ups. Max was 4s for quite some time. These days I’m managing 7 plus per set. #trusttheprocess
*Still feeling sore on the injury. More rest, mob, and heat.
Front squat 300 x 3
Lynne @ 225# 10/9, 9/8, 8/7, 7/6, 5/6
Front Squat: 225#×3.
“Lynne”: 6/5; 3/9; 3/6; 4/10; 5/5. First 3 sets at 78% for benchpress; last two at 72%.
Front Squat: 315 x 3
“Lynne”: 3/10, 6/10, 8/10, 9/10, 5/10, bench @ 225#
“Front Squat”: 145# x 3
“Lynne” : 14-17/11-15/8-13/6-13/6-13 (115# = 72% BW)
Front Squats: 100×3
Lynne: 7/6, 7/4, 8/6, 7/6, 8/5 (65# and red band)