WEIGHTLIFTING WEDNESDAY IS HERE:

IF YOU ARE COMING TO OUR HOUSE TO LIFT
TODAY WE WILL BE DOING THE FOLLOWING:

1. BACKSQUAT-WORK UP TO A HEAVY:
5X3, 3X3, 2X3 FIRST NUMBER IS REPS, SECOND IS SETS

2. HEAVY JERKS FROM THE RACK: WORK UP TO A HEAVY:
3X3. 2X5. 1X3

3: DEADLIFT: WORK TO A ONE REP HEAVY BUT NOT MAX

IF YOU’RE NOT ABLE TO COME:
3 ROUNDS FOR TIME
20 REPS BACKSQUAT, ANY LOAD YOU HAVE
25 GROUND TO OH WITH A PLATE OR SET OF DBs
30 HOLLOW ROCKS

FIT CAMP:
3 ROUNDS FOR TIME
400M RUN
30 MT. CLIMBERS
15 STRICT BICEP CURLS, 15LBS HAMMER STYLE
10 SPRAWLS

FIT & 50!
6 ROUNDS
:30 HOLLOW ROCK HOLD
:30 SUPERMAN HOLD
:45 WALL SQUAT
:45 PLANK HOLD
30 MT. CLIMBERS

BUY-OUT IS: 100 DB FRONT SQUATS 15LBS