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11/27/17- Strength Cycle Day 1

This week we will start our new strength cycle using percentages of the lifts you all maxed out with.  All percentage work will be based off 90% of your 1 rep max.  Eg.  if the max weight you lifted in class was 100 lbs.  When we ask you to perform 5 reps at 65%.  You will be using 65% of 90 lbs (90% of 100 lb).

If you miss days throughout the week, do your best to make those days up.  You may combine more than 1 lift in the BUY IN, or during an Open Gym time if necessary.  Just ask if you have any questions

BUY INDEADLIFTS- Warm up for 3 sets

                                 Working set #1) 65% x 5 reps
                                                  #2) 75% x 5 reps
                                                  #3) 85% x at least 5 reps (to failure) **

*Working set= Sets that are part of your program and based on a percentage.  Warm up sets are vital but not counted in the total sets shown.

**The final set of your core lift in each workout is the one that produces mass and strength, so give it everything you have, and get as many reps as you can with that weight.

WOD _15 minute time Cap of (2-4-6-8-10-12......)

Toes to Bar

Wall Ball 20/14 lbs

Hand Release Push Ups


CASH OUT :  TABATA ROLLS - 20 seconds "WORK" - 10 seconds "REST" - 8 ROUNDS