Tuesday 7.6.21

Announcements:
UFC Night: Saturday, July 10th @6PM
21-Day Sugar Detox: July 12th

Warm-up:

Coaches Choice

Strength:

1) Back Squat
5@60%, 5@70%, 5+@80%

[6 Total Sets]
1set x 5reps: Bar
1set x 5reps: Light-load
1set x 5reps: Moderate-load
1set x 5reps: 60%
1set x 5reps: 70%
1set x 5reps+: 80%**

**Aim for 6-10+reps on last set
***Spotters required for last set

2) Squat Clean
Build to a moderate or heavy single

[5 Total Sets]
1set x 5reps: Bar
1set x 5reps: Workout Weight
1set x 3reps: Increase Weight
1set x 2reps: Increase Weight
1set x 1rep: Heaviest Weight

Conditioning:

“Elizabeth”
21-15-9
Squat Clean
Ring Dip

Rx’d Weight:
135#/95#

Scaled Weight:
95#/65#

Scaled+ Weight:
115#/85#

Scaled Reps:
15-12-9

Scaled Movements:
Power Cleans
x2 Box/Bench Dips