July 4th classes at 930am and 1030am. All other classes this week are on the normal schedule.
Strength:
Deadlift- 5/3/1 Week One
5 reps at 65% of Training Weight, 5 reps at 75% of Training Weight, 5+ reps at 85% of Training Weight
To calculate your training weight:
- Find your most recent one rep max, three rep max or five rep max
- Input your numbers here to find your on rep max
- Your training weight is 90% of your on rep max
Workout of the Day:
Baseline Retest:
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull ups
or
Baseline Plus
500m Row
40 OHS at 45/33 lbs
30 Weighted Sit Ups at 25/15 lbs
20 Ring Dips
10 Chest to Bar Pull Ups