Sunday, April 16th - GYM CLOSED for Easter
saturday, April 22nd - GYM CLOSED for 3rd Annual USPA Mid-Atlantic Classic
A. 21-15-9 reps for time:
Dumbbell Chest Press (LTBD)
Box Jumps (24”/20”)
B. Back Rack Stationary Lunges
Every minute for 10 minutes do:
1st minute: 5 BRSL, Left side
2nd minute: 5 BRSL, right side
*BRSL load to be determined. No Racks.
C. Strength 101 @ 6PM: Glutes, Calves, Serratus Anterior/Lats
1)Giant set of the following for 4 rounds, rest 3 minutes between rounds:
Weighted Hip Extensions x 15 @ 4221
Standing Calve Raises on 5” rise x 25
Straight-Arm DB Pull-over x 12 @ 4221
Prone Plate Row in GHD x 15
Good Mornings x 10
*Increase load if able each round. Compare to 02/28/17.
Post time for A, load for B and loads for C to Members area or comments.