Monday 20140901 10am Class

Posted: August 31, 2014 by ladygrape01 in Uncategorized

IMG_3416

Coach Dave hanging out with the National Pro Grid League CEO, Tony Budding last weekend at the Phoenix Rise Match. Dave was working player stats for the league officials. 

Due to Labor Day we will only have one class Monday at 10am. Also, due to a Field House event, there will only be the 0600 class on Thursday the 4th. 

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S/S/S:

High Back Back Squat

3×70%

3×80%

3+ x90%

AMRAP x 70%

Increase Training Max- use 110% of 5RM as the TM, use 100% of 3RM as TM, use 85% of 1RM found last week  *if missed week prior- add 5lbs to UB lifts and 10lbs to LB lifts

.

WOD:

30 Minute AMRAP
1000M Row
100 DU
1 Mile Run

Scaling Options:

500m Row/100 Singles/800m Run

No Run? Row both

No DU?  200 singles if doing 1000 & 1mile

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Xtra:

Weighted GHD

3-4 rounds of 10-15 reps using 25/10 plate

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