Monday 4/26

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

Weightlifting

Back Squat

3 x 6 reps @ 30%

• 1 x 5 reps @ 50%

• 1 x 3 reps @ 70%

• 1 x 2 reps @ 80%

• 1 x 1 reps @ 85%

• 1 x 3 @ 5-10# heavier than last triple you established on

week 7 day 1.

*Make sure your jumps are nice and consistent each time,

starting bigger and decreasing as you get up in weight.

Back Squat

Drop Sets

• 6,6+

*For these drop sets, work at the same weight you

picked from week 7 day 1 (75-80%) and for the second

set go for more than 6 reps if you are able, but don’t go

to failure. Anywhere from 6-10 reps and stop one or two

reps before failure.

Metcon

Metcon (Time)

For Time:

12-9-6

Power Snatches (135/95)

T2B

Burpees