Wednesday 6.30.21

Announcements:

Upcoming Events:
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) Bench Press
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) Shoulder Press
5@40%, 5@50%, 5@60%

[4 Total Sets]
1set x 5reps: Bar
1set x 5reps: 40%
1set x 5reps: 50%
1set x 5reps: 60%

Prep:
Hang Power Snatch

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

Conditioning:

3 Rounds
250m Run
15 Toes to Bar
12 Hang Power Snatch

Rx’d:
75#/55#

Rx’d+:
95#/65#
GHD (15)

Scaled:
3 Rounds
200m Run
10 T2B
9 HPSN