This email address is being protected from spambots. You need JavaScript enabled to view it.

2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

instagramTwitterfacebook

Monday 6/19

Friday, 16 June 2017 10:37

 

NO 6:30 or 9am class today

 

We are sliding into a 20 rep Back Squat cycle.  Over the course of the next 6 weeks on Monday and Thursday we will perform 20 rep back squat.  It starts today with a 1RM Squat test.  On Thursday you will take 60% of your max and squat it 20 reps. Then every time we complete 20 reps we will add 5 lbs the next time.  This is an awesome way to go about increasing strength and muscular endurance.  Plus the time under tension is going to really amp up your metabolisms.  

 

Today:

1 RM Back Squat 

 

8 min AMRAP 

22-14-8

Box Jump Over (24/20)

Single Arm KB Thruster (55/35) (split reps evenly)

Pull-ups 

 

7 min AB-RAP

10 Straight leg raises over KB

10 Reverse sit-ups

10 Weighted Sit-ups 

10 No Arm Swing Abmat sit-ups

20 Plank Hip Touches 

20 Side Plank Starfish (10/10)

 

Bootcamp:

18 min ALT EMOM

Even: :20 wall sit + 5 No push-up burpees

ODD: 20 Double unders/40 Singles + 10 V-ups

 

12 Min AMRAP

20 Box Overs 

20 OH Plate Lunges 

20 Ring Rows

20 Weighted Sit-ups 

 

 

 

 

Login to post comments

Member Login

Find Us on Facebook

Advocare

CustomFit