Dr. Dorian will be on Wednesday 11.4.15 from 4:45pm to 7:00pm.
Not it only is Devorah back, and all smiles, but she jumped right into Rowvember!! Ladies, it’s not too late to start. Talk to one of the coaches and get started today!
Strength
Back Squat (Work to 2 sets of 10)
Conditioning
In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
3 Push Press (155/105 lbs)
6 Box Jump-Overs (24/20″)
9 Kettlebell Swings (32/24 kg)
6 Box Jump-Overs (24/20″)
9 Kettlebell Swings (32/24 kg)
One team member competing 3+6+9 = 1 roundAthlete should complete Push Press and KB Swings unbroken each round
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%Aim to continually make small increases from last week’s numbers, yet not miss a single rep!