Friday, Jan 13

“ch, ch, ch, ah, ah, ah” - Jason Voorhess ( Friday the 13th )

Member Questions

Ok, so… Lots of questions about pull-ups, rightfully so, we have a vast amount of personal deviation within gym. So, to accommodate that, I’m ( Jacob ) providing more flexibility with in the sets / reps. This will only enhance results. So rather than a structured 5 x 6, you’ll see, 1-6 reps per set, 9-30 total reps, and the percentage. as the program progresses and the percentages rise, the amount of reps per set and total reps per session will decrease. How many should you do? Do what you can until majority of the class is done with the pull-up section, don’t stress about doing as many as possible, just do a strong set, not close to failure, then rest until ready and repeat, keep track of total reps on the board.

Strength

Strict press 6x5/65% 

Weighted Pull-up 55-65% / 1-6 reps per set / 9-30 total reps

Reps 3-6 sets of 65% of your max set

Time 3-6 sets of 65% of your max time

Metcon 

10 rounds 

5 Deadlifts 225/155

10 Push-ups 

XT 

Deadlift 6x5/65%