Athletes, just a friendly reminder that if you are not signed in for a class time or open gym time and you just show up you do not have priority to any of the space/equipment. The athletes that are signed in to those times are the ones who will have first dibs. Please sign in for the times you all want to attend to alleviate over flow of members in any one class or open gym times.
Thank you, Coach Leo
Strength:
Amateur
Deadlift 3x5 (add 10 lb to last workout)
then:
Complete for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Strict Pull Ups
20,18,16,14,12,10,8,6,4,2 reps of:
20/14 lbs Ball Slams
Time cap is 15 minutes to the end of class time.
Note: do 10 strict pull-ups and 20 ball slams 9 & 18, 8 & 16 and so on.
Collegiate & Professional
Complete for time:
315 lb Deadlifts – 9 reps
Sprint 50m
315 lb Deadlifts – 6 reps
Sprint 100m
315 lb Deadlifts – 3 reps
Sprint 150m
then…
Rack Pull 7 RM
*Set the bar 1″ below bottom of knee cap and pull to full extension.
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