Athletes,

Remember class times are an hour and 15 minutes.  We will be starting our new 6 week cycle and our strength piece today is back squat!  For new individuals you will work on work and moderate increases in weight.  Since you do not know your 1 Rep max on these lifts these 5 weeks (with the 6th week being test week) will ready your body for those heavier lifts on test week.

Lets get this done!

Jared – ACF

A. Warmup
One Lap
Squat work
Swings
(Find your jumping pullup position)

B. Progressive Model
Double Unders
5-5-5-5-5

C. SWOD
Back Squat
3@70%, 3@75%, 3@80%, 2@85%, 4×1 @ 90%

D. WOD
“Helen”
3 RFT
400m Run
21 KB swings 53/35
12 pull ups
Then…
50 cal row cash out (time is called after Helen, cash out is done at own pace)