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Blog Thursday, 11.15.2018

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Thursday, 11.15.2018

  • by rbwrv
  • November 14, 2018

Thursday 11.15.2018

Class Times: 5:30am, 8:00am, 9:00am, 4:00pm, 5:30pm, 6:30pm

Our schedule will be reduced THANKSGIVING WEEK (Nov 19-23)  as follows:
Monday – 5:30am, 9:00am, 4:00pm, 5:30pm, Open Gym 8:00-9:00am
Tuesday- 5:30am, 9:00am, 4:00pm, 5:30pm, Open Gym 8:00-9:00am
Wednesday- 5:30am, 9:00am, Open Gym 8:00-9:00am
Thursday- NO CLASS – Happy Thanksgiving
Friday- Open Gym 4:00pm-6:00pm
Beginning November 26th, we will discontinue our 8:00am & 6:30pm classes until January 22nd. There will still be Open Gym from 8:00am-10:00am

WARM UP
3 Rounds-
10 Banded Good Mornings
10 Banded Chest Pulls
5 Push-Ups

MOBILITY
Chest/Pec
Posterior Chain
Hips/ Ankles

STRENGTH
Warm-Up Sets:
1×10 @ 25-30% 1RM, 1x 8 @ 50% 1RM
A) 5-4-3-2-1 Bench Press @ 65%, 75%, 85%, 90-95%
B) 10-8-6-4-2 Weighted Strict Pull-ups
Sx1: Strict Pull-ups
Sx2: Pull-ups Negatives
Sx3: Banded Strict Pull-ups

CONDITIONING
21-18-15-12 reps for time-
Wall Balls 20/14#
Deadlifts 205/135#

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