Monday, April 17, 2017

April 15, 2017



A) Back Squat
L3 - Based on 90% of 1RM
70% x 3
80% x 3
90% x 3+

L2 - 3x5
Build to heavy set and record

B) 12 Min AMRAP

5 Ring Dips
10 Goblet Squat (53/35)
15 KB Swings (53/35)
20 Cal Row

Sub bar dips for rings

Sub pushups for dips
Sub 10 Cal Row for 20 Cal row


*L3 on Strength is a percentage of Training Max. TM is 90% of 1RM. All members should be recording their numbers on these movements regardless of levels. If you have a few strict Ring Dips then banded Ring Dips is fine. If you do not, scale to bar dips or pushups. Clean form is essential on KB swings. Scale the weight during the workout if you see poor movement.

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