Thursday, October 8
announcements
Thursday at 7:00/7:30 am is canceled. I’m very sorry, but I’m out of town and do not have a coach who can cover.
Friday 730am is still on. Gym code is 2727# if you need it to get in for an open gym workout. Apologies for the inconvenience.
Reminder: Jess Tripp is visiting next Tue at 8:30 am to lead a free 30-min workshop after our 730am class. More info HERE. Be sure to make this one if you’re able!
Heavy Day
rx
For load:
Back squat
7-7-7-7-7
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Same as Rx’d
Score: Load
Intended Stimulus
All sets at 70%+ of a 1-rep max.
Perform straight sets across, or add load, but no more than 10 lb at a time.
Rest about 3:00 between sets.
Videos
Skill Work (if time)
3x
:30 hold top of ring dip
:30 hold bottom of ring dip
:30 hold top of false-grip ring row
:30 hold bottom of false-grip ring row