Tuesday, November 21st

8am and 9am classes on Thanksgiving only!

Friday: 8am, 9am, 11 Open Gym, 12pm, 3:30 Open Gym, 4:30, 5:30

The Best Damn Squat Mobility Article. Period. -Juggernaut

Performance is in red, Competition is in blue, Links are in green

A) 4 sets of:
Back Squat x 3-5 reps 
Rest 60 seconds
Dumbbell External Rotation x 10-12 reps each arm
Rest 60 seconds

B) 3 sets @ 80-85%
18/14 Assault calories
10 Dumbbell Shoulder To Overhead 35/20
15 Pullups 
10 Burpees
18/14 Calorie Row 

Rest 5 minutes between sets

A) 5 sets of:
Back Squat
Set 1: 3 reps at 60%
Set 2: 3 reps at 70%
Set 3: 3 rep at 75%
Set 4: 3 reps at 75%+
Set 5: 3 reps at 75%+
rest 2 minutes between sets

B) 3 sets @ 80-85%
18/14 Assault calories
10 Dumbbell Shoulder To Overhead 35/20
15 Pullups (chest to bar)
10 Burpees
18/14 Calorie Row 

 

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