5.13.2013 [monday]
[slideshow] Max-Effort Lift: 20:00 Back Squat (no box) Warm up: 10@bar, 8-10@40%, 5-10@60% Work: 3@70%, 3@80%, 3+@90% Back off set: 10@50-60% *base % on latest/heaviest achieved Posterior Chain Development: Deficit Deadlift 3×10, across Triplet: 5 Rounds: 8 Front Squat (no racks) 155/110# or 60% of FS 8 Strict T2B 8 sec L-sit hold Recovery: Couch […]
03.28.2013
13.4 is here!!! We will be killing it today!! WOD- AMRP in 12 minutes: 3 Clean & Jerk 135/95# (C&J) 3 Toes to bar (T2B) 6 C&J 6 T2B 9 C&J 9 T2B … and so on *Increase by 3 reps each round! We will NOT be open on Saturday for Easter weekend. You will […]