Monday 4/12

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

Weightlifting

Back Squat

3 x 5 reps @ 30%

• 1 x 4 reps @ 50%

• 1 x 3 reps @ 65%

• 1 x 1 reps @ 78%

• 3,3,3

*Build to a heavy set of 3 for the day! I did 3 sets here so

that we could really try and establish a good 3rm and not

just guess today. Start around 85% or so and if it feels

good, work up from there!

Back Squat

Drop Sets

• 6,6 @ 75-80% of your 1RM.

*These two drop sets of 6’s should feel good after dropping weight from your heavy triple.

Try and go heavier

than your last time we did 6’s on Week 5 Day 1.

Metcon

Metcon (Time)

For Time:

50 Russian KB Swings (70/53)

50 Cal Row

50 Weighted Sit Ups