120920

There will be a Powerlifting Fundamentals Class this Saturday at 10am at MidCity (504), this class is required in order to join regular Powerlifting classes. Come if you are interested in joining Powerlifting or just want to learn more about squat/bench/deadlift/press technique!

Thursday

Warm up:
2x 100m run w/3 pushups
20 banded side steps/ each way
20 banded good mornings
10 leg swings/ each way
10 toes to bar

Mobility:

Strength:
Deadlifts

ADV: @ 90 % of 1 RM
Wendler 3-3-3+ @ 70%, 80%, 90%

BEG: 3x5 @ 80% of 1 RM, all sets at same weight

WOD: 3 Rounds
15 Hang Power Clean, 135/95lb
15 burpees

Not only does Rob clear the box, he turns in mid air