Monday 6/20/16

Warm up- Stretch

                                 Strength- Bench 4x5 @ Last Weeks 5RM weight + 5 more pounds

A) Warm up before the 4x5 with 5-10 reps with just the bar

B) Set 1 can be light but this should not be a warm up.

C) Sets 2 & 3 should be at last week's final weight. This is not ascending.

D) Set 4 should be last week's weight + 5#. It is a hard but doable set with someone spotting.

As the weeks go on, if you stall adding weight at set 4 and can't get all 5 reps on your last set don't worry. You should go down to your last sucessful weight for the 5R set. (probably 5# less, same as the week before)  Do that weight for set 4 until you can hit all 5 reps. Then go back up 5#. This first cycle everyone should see good gains but shouldn't be suprised if they are stalled at a number for 2-3 weeks.

WOD

23 Minute AMRAP:

9 Pull-ups

15 Power Cleans

21 Air Squats

400 Meter Run

 

* Our 8 Week Strength Program begins this week. Monday’s will be Bench and Wednesday’s will be Back Squat. Coach Mike M. will be having us follow a set program to help build strength with 2 of our power movements.

* Ladies Night- WOD and Wine June 24th @ 6:30 pm

* Day 20 of The Abbellire Way Nutrition Challenge

*Barbell Club every Sunday from 1pm-2:15pm

*Noon Classes Monday-Friday

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Posted on June 19, 2016 .