Thursday May 10, 2018

Thursday May 10, 2018

Announcements
-MURPH Sign Up sheet is at front desk. Be sure to sign up and take part in this special event.
-This Months Paleo Potluck will take place at MURPH instead of Friday Night Lights.
Weekend Schedule
Saturday
9:30-10:30 Group Class
Sunday
8:30-9:30 Open Gym
9:30-10:30 Group Class
10:30-11:00 Core Class
11:00-11:45 CrossFit Pre-Teens
12:00-2pm Weightlifting

Workout of the Day

Warm Up
2 Sets
1 Min Rowing
10 Single Leg DB Deadlift/side
20 Alternating Lunges
+
With an Empty Bar
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats

Mobility
10 Squat Therapy Squats (3 sec down)

Skills & Drills
Back Squat
Focus: Bracing

Movement Prep
5 Back Squats (5 sec down and explode up!)
2 Sets of 3 reps building to starting weight

Training
Back Squat
5-4-3-2-1-1-1-1-1

*Perform 1 sets every 3 minutes

Loading Guidelines:
5 reps @ 40% 1RM
4 reps @ 50%
3 reps @ 60%
2 reps @ 70%
1 rep @ 80%
1 rep @ 85
1 rep @ 90
1 rep @ 95-97%
1 rep @ 100%+

*NOTE – If you do not have a current max, begin your first set at a light weight and gradually increase each set while focusing on perfect form.


Comment Here

Your email address will not be published. Required fields are marked *

*

*