Adam's box jumps look good!
Our Two Year Anniversary Party is Friday, November 4 at 8pm! We'll be providing food, drinks, and fun! Mark your calendars now! (The 6:30pm class on Friday November 4th is cancelled so we can spruce up the gym!
As always, the first to sets are warm up. What are you warming up to? Great question. You're warming up to 65% PLUS 5-10 more pounds of your 1RM Front Squat. Sets 3, 4, and 5 should be calculated as follows:
Set 3: 5 Reps at 65% plus 5-10#
Set 4: 5 Reps at 75% plus 5-10#
Set 5: 5 Reps at 85% plus 5-10#
For example, if your 1RM Front Squat is 165, you are warming up to about 115#. It is calculated like this:
165*.65 = 107
107 + 5 = 112
Round up to 115
You have 20 minutes to finish your lifts. RECORD YOUR WEIGHTS PLEASE.
3 Rounds for Time:
30 KB Swings (24/16)
10 Front Squats (50% of weight from heaviest set above)
16 minute cap
After Class Mobility: Lower back and forearms