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

Tuesday November 12th

Strength:

Back Squat

5×3

Increase weight each set, resting 90 seconds between sets

WOD:

2k Row for Time

Mobility:

Hip Capsule Mobilization

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Back Squat

1×5 @ 60%

1×3 @ 70%

1×2 @ 80%

1×2 @ 90%

1×1 @ 95%

1×1 @ 103%

2.  Front Squat

1×5 @ 60%

1×5 @ 70%

2×5 @ 75%

2 Comments
  1. Kathleen Reply
    5:00 am Katherine- 7:57.6 Stephanie- 9:33.5 Jacob- 7:25.3 Mike H.- 7:53.5 Frank- 8:46.0 Ben- 7:25.4 6:00 am Mario- 9:39.0 Maggie- 8:50.6 Gina- 9:09.2 Lexi- 9:10.4 7:00 am Mary- 8:07.2 Albert- 7:31.2 Lauren- 8:40.3 9:00 am Amanda- 9:02.9 Mike A.- 7:41.5 Mike C.- 8:02.2 Katy- 9:39.2 JR- 9:51.3 Carmen- 10:28.2 Ricardo- 8:51.7 Henry- 8:28.5 Sara- 9:09.1 Jillian-RB Sophia - 9:45.1 Chris R.- 7:54.5 April- 9:01.6 Nasser- 7:42.9
  2. Matt Reply
    3:30pm Josh K-6:48.7 KH- RB Ashley Fa-8:56.5 Megan T-9:12.7 Jose-8:44.5 Hugo-8:24.2 Ryan Y-7:43.6 Steven R-7:12.5 5:00pm Daniel-7:27.7 Garrett S-7:42.9 Nora-10:01.2 Kristine-8:41.4 Ruby-9:52.7 6:00pm Stephan-7:52 Brittney-9:02.5 Austen-8:44.9 Ian-7:54.8 Des-10:14.4 Shelly-9:53.3 Sarah B-9:28.9 Tony-7:54.2 MOB-7:32.2 Shannon-9:00.3 Brilliant-7:44.4 Mike L-7:21 7:00pm Rob-7:58.8 Julie-9:15.5 Rachelle-9:42 Scott-10:08.2 Joanna-11:02.4 Lainie-11:39.9

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