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Friday 14June13

Fitness

A. 3×5 Back Squat

 

B. 15 Minute AMRAP

10 Push Press (95/65)

Row 300m

10 Goblet Squats (20/16)

 

 

Performance

A. OHS 5×1

B. FS 4×2

C. BS 3×3

 

D. SP 5×1

E. PP 4×2

F. PJ 3×3

 

*Goal is to increase load on each of the 12 sets within the Squat Segment or Pressing Segment.

Example for Squat:

OHS: 175-185-195-205-215

FS: 235-245-255-265

BS: 285-295-305

 

*If you fail on a set, DO NOT “make it up.” Count it as a fail and move on.

 

*Take 90 seconds rest after each set.

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