07032013- Baseline Retest

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:

1. Find your most recent one rep max, three rep max or five rep max
2. Input your numbers here to find your on rep max
3. 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