12 Jan 18

** Announcements **

1. Order your long sleeve T NOW in the gym 🙂
2. Next Lifestyle Challenge begins 15 Jan 18!!! See the forum for details 🙂

Fitness
Performance
Deadlift (Deadlift)
3@72.5%
3@82.5%
3+@92.5%
Metcon (AMRAP – Rounds and Reps)
“DREADED 10’S”
Amrap 14
10 Deadlifts(135,95)
10 Ring Dips
10 Box Jumps (24,20)
Competitors
Metcon (No Measure)
A. ENDURANCE
Treadmill Incline Sprints
10 Rounds
:30/:30
10 Incline
8-10.0 speed

Try and increase the amount of sets at 10 speed from last week
If you can not complete any sets at 10 speed then choose a speed that you can maintain all 10 sets the same

B. STRENGTH:
Deadlift
3@72.5%
3@82.5%
3+@92.5%

C. METCON:
Amrap 14
10 Deadlifts (165,115)
10 Ring Dips
10 Box Jumps (24,20)

D. ACCESSORY
1. Bench Press
3@72.5%
3@82.5%
3+@92.5%

2. Pendlay Row
6×6 – heavier than last week

 

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