Monday 6.21.21

Announcements:

Upcoming Events:
Pull-up Clinic: Saturday, June 26th @10:15AM (7-spots left)
Fourth of July Hike: Sunday, July 4th @9AM
21-Day Sugar Detox: July 5th
UFC Night: Saturday, July 10th @6PM

Schedule for 4th of July Weekend:
Friday, July 2nd: Normal Schedule
Saturday, July 3rd: Normal Schedule
Sunday, July 4th: Closed – Group Hike @ Green MTN 9am
Monday, July 5th: 9am Only
Tuesday, July 6th: Normal Schedule


Warm-up:

Coaches Choice

Strength:

1) Back Squat
5@65%, 3@75%, 1+@85%

[6 Total Sets]
1set x 3reps: Bar
1set x 3reps: Light-load
1set x 3reps: Moderate-load
1set x 5reps: 65%
1set x 3reps: 75%
1set x 1reps+: 85%**

**Aim for 8-10reps on last set
***Spotters required for last set

2) Weighted Lunge
(Back Rack)

[3 Total Sets]
1set x 8ea: Light-load
1set x 6ea: Moderate-load
1set x 4ea: Heavy-load

Start at ~30% of Back Squat Max
Aim for 5%-10% heavier from weight established on 6.11.21

Conditioning:

3 Rounds
250m Run
30 Thrusters
15 Pull-ups

Weight:
45#/35# Bar

Rx’d+:
Equal Reps:
Chest to Bar Pull-ups
or
Strict Pull-ups

Scaled:
3 Rounds
200m Run
20 Thrusters
10 Pull-ups

Notes:
DO NOT BAIL EMPTY BAR
[15min Time Cap]