Doug

Back Squats: Each set to be completed “On the 3:00 Minutes”
Set #1 – 6 Back Squats @ 67% of 1RM Back Squat
Set #2 – 4 Back Squats @ 72% of 1RM Back Squat
Set #3 – 2 Back Squats @ 77% of 1RM Back Squat
Set #4 – 6 Back Squats @ 72% of 1RM Back Squat
Set #5 – 4 Back Squats @ 77% of 1RM Back Squat
Set #6 – 2 Back Squats @ 82% of 1RM Back Squat
Set #7 – 6 Back Squats @ 77% of 1RM Back Squat
Set #8 – 4 Back Squats @ 82% of 1RM Back Squat
Set #9 – 2 Back Squats @ 87% of 1RM Back Squat

Additional Comp Training

Part #1- 3 Giant Sets:
10 Dumbbell Bench Press
30s Max Double-Unders
10 Deadlifts
30s Max Double-Unders
20 Dumbbell Bent Over Rows, 10 each side
On our “Giant Sets”, we are looking to move from station to station with as little rest as possible. Rest as needed between sets, but aim to not exceed more than 2:00. On the weight selections – we are looking for a moderate load – something we can cycle unbroken on all three rounds, but challenging. Free to climb in weight between rounds, but technique is far more important here than loading.

Part #2- 3 Rounds, Not For Time:
30 Band Pull-Aparts 
10-15 Second L-Sit off Pull-Up Bar
Progressions for the L-Sit:
1) Knees up and legs bent at 90 degrees
2) Knees up and legs bent at 45 degrees, or starting to extend away from the body
Choose a level that we can hold for 20 seconds unbroken on the first round, and we will build upon this in future sessions.

Box Brief:
Thursday May 10, 2018- Bring a Friend Day- All Classes free to try for new Athletes.