Call: Ben: 626 224-8717 or Marc: 626 733-2799

Friday September 13th

HAPPY EARLY BIRTHDAY NEIL DOMINGUEZ, Sept 14th! 

Strength:

Front Squat

3×8

Increase weight each set, resting 90 seconds between sets

WOD:

For Time:

21-18-15-12-9

SDHP 75/55 LBS

Push Jerk 75/55 LBS

Mobility:

Barbell Quad Smash

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Back Squat

1×10 @ 60%

1×8 @ 70%

1×8 @ 75%

1×8 @ 80%

2.  Front Squat

1×5 @ 60%

1×5 @ 65%

2×5 @ 70%

3.  Scale up Metcon to 95/65 LBS

4.  Post Metcon:  3×20 reverse hyperextensions, light, rest as needed.

2 Comments
  1. Kathleen Reply
    5:00 am Janette- 13:03 RX Jennifer- 17:24 (35) Stephanie- 16:15 (45) Mike H.- 7:34 RX Joanne- 13:01 RX Mary- 8:26 RX RB Frank- 9:23 RX Jeff- 9:04 RX Maggie- 16:01 RX Katherine- 14:50 RX RB Jacob- 12:43 RX Ruby- 13:56 RX RB Ben- 10:02 RX 7:00 am Kevin- 10:35 RX RB Gina- 12:36 (35) Brent- 13:19 RX Payal- 12:33 RX Cindi- 13:17 (35) Matt C.- 12:37 RX 9:00 am Jillian- 11:35 RX RB Sara- 9:53 RX RB Steve M.- 11:49 RX RB Parker- RB Greg- 16:56 (45) Albert- 14:56 RX Tyler- 13:15 (65) Lauren- 15:31 RX RB Lisa D.- 11:58 (45) Henry- 11:10 RX 11:30 am Nasser- 16:00 RX Eric G.- 8:59 RX Jose- 13:30 RX Lexi- 9:30 RX RB Hugo- 13:27 RX Ryan Y.- 11:52 RX RB Sean- 8:57 RX RB Josh- 9:01 RX RB Kathleen- 7:05 RX RB
  2. Matt Reply
    3:30pm Jacob N-8:46 (45) Mike L-11:59 Rx John-11:16 RxRB 5:00pm Ashley P-15:40 RxRB Tiffany-9:36 RxRB Marianne-12:56 Rx Jen-Lifting Brittney-11:21 (diff wod) Mindy-15:06 (25) Ian-15:23 RxRB Stephan-15:18 RxRB TWR-12:07 RxRB Troy-9:06 Rx Cory-11:48 (65) Kenny-12:25 Rx 6:00pm Sarah B-12:40 (35) Rob-10:29 Rx Bridget-13:48 Rx Kyle B-6:43 RxRB Mariam-13:08 Rx Janel-13:14 (35)

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