Hope all the dads had a great today!!! We had a lot of our coaches and athletes out on the competition floor this Saturday. They did one heck of a job representing Our two gyms. Great job to all the athletes that went out and competed this past weekend!!!!!
Find your 20 rep max.
-“If you know your previous 20 rm back squat attempt a weight near this number, if you do not know your 20rm then try around 65-70% of 1rm. It should be a weight that you think you could do 10-12 reps but you hang on and grind out 20 reps instead.
– warm up with just sets of 5
(below is only extra credit if you need work in these areas)
4×10 BB Good Mornings – work up to a heavy
Choose ONE of the following sports:
Swim (M/Tu/W): Repeat 25m, recover :30s until form/pace deteriorates
Bike (M/Tu/W): Repeat 400m, recover :30s until form/pace deteriorates
Run (M/Tu/W): Repeat 100m, recover :30s until form/pace deteriorates
Row (M/Tu/W):Repeat 100m, recover :30s until form/pace deteriorates
Post your results to.