Thursday 7/2/15

Thursday 7/2/15

Tomorrow night’s Strength Class is moved to 10 am!

Big congrats go out to Stephanie Mahan, USAPL Georgia’s Lifter of the Month!! Check out Steph’s story here.

Warmup
Dynamic Athletic Movement

3 Rounds
10 Downdog Push-ups
10 Cossacks

Lift
Levels 2-4
8 x 6
Back Squat

Sets across. Add 3-5% to the weight you lifted last week. There are 8 work sets, ALL to be done at the same weight. Rest no more than 120 seconds between sets.

Level 0/1
10 x 6
Kettlebell Squats (single or double)

Conditioning
“Petunia Machine”

10 minutes AMRAP
Pull-up/ 2x Squat Ladders

A round consists of:
1 Pull-up
2 Air Squats
2 Pull-ups
4 Air Squats
3 Pull-ups
6 Air Squats
4 Pull-ups
8 Air Squats
5 Pull-ups
10 Air Squats

Then start back over at 1 Pull-up/ 2 Air Squats

L4 – C2B Pull-ups
L3 – as written
L0-2 – jumping pull-ups or ring rows as necessary