Monday 6.28.21

Announcements:

Upcoming Events:
Taste-Test Tuesday,
Ascent Protein Sampling: June 29th, 9am, 12pm, and PM Classes
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: De-load Week

1) Back Squat
5@40%, 5@50%, 5@60%

[5 Total Sets]
1set x 5reps: Bar
1set x 5reps: Light-load
1set x 5reps: 40%
1set x 5reps: 50%
1set x 5reps: 60%

2) Deadlift
5@40%, 5@50%, 5@60%

[4 Total Sets]
1set x 5reps: Light-load
1set x 5reps: 40%
1set x 5reps: 50%
1set x 5reps: 60%

Prep:
Power Clean

[2-3 Total Sets]
1set x 5reps: Bar
1set x 3reps: Light Load (if needed)
1set x 3reps: Workout Weight

Conditioning:

5 Rounds
21/15 Cal Row
3 Rounds “Chief”

Rx’d:
95#/65#

Rx’d:
115#/85#

Rx’d(m):
135#/95#

Rx’d+:
155#/105#

Scaled:
5 Rounds
15/12 Cal Row
2 Rounds Chief

Chief:
3 Power Cleans
6 Push-ups
9 Air Squats

[20min Hard Cap]