MON December 30/13
WARM-UP
This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.
Warm-up – General foam roll
WOD
A. Back squats – build to a single at 87.5% then, 4×4 @ 75%
B. Bench Press – build to a single at 87.5% then, 4×4 @ 75%
TUES December 31, 2013
MAKE UP DAY FOR WEDNESDAY IF YOU WISH
REST DAY
WED January 01/14
Gym Closed for New Years Day
This day to be made up on Tuesday or Thursday
A. Front squat – build to a single at 70% then, 4×4 @ 60%
B. Bench press with 3 count – build to a single a7 83% then, 4×4 @ 71%
THURS January 02/14
MAKE-UP DAY IF YOU WISH FROM WEDNESDAY
FRI January 03/14
WARM-UP
This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.
Warm-up – General foam roll followed by 2-3 rounds
WOD
A. Back squat build to a single at 87.5%
B. Bench Press build to a single at 90%
C. Deadlift 5×3 80%
SAT January 04/14
REST DAY
SUN January 05/14
REST DAY
