Friday 4/23

Bio Community Fitness- FREDERICKSBURG, BIO Community Fitness- King George – Group Class

Weightlifting

Back Squat

2 x 10 reps warm up @30%

• 1 x 5 reps @ 50%

• 1 x 3 reps @ 70%

• 1 x 1 reps @ 80%

• 2,2,2

Work up in weight each set first double should start at

85% and make small incremental jumps up from there for all

3 sets to a good double for the day, NOT a max double. If a

set feels really heavy, back off a bit and finish your doubles

at a weight you know you can hit smooth.

Back Squat (Drop Set • 1 x 10 @ 70%)

Your set of 10

should be a big drop set at 70% (This should be around the

weight from W1D1 & you should be able to do it for 10!

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
45/35