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14938345_10154751156832451_9055269971990025581_nCongratulations to Tom and Ann on the birth of their beautiful baby girl Greer Leary. We can’t wait to meet her!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
15 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat (Week 8)
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.

5 x 40% (warm-up)
5 x 55% (warm-up)
5 x 70% (warm-up)
3 x 3 reps (5-10lbs more than last week)

Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Going Turbo”
Complete 21-18-15-12-9 reps for time of
Ring Dips
**Run 200m

Notes: Each round will conclude with a 200m run.

Post times to comments.

Samy Daghir

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