start with an empty bar performing 3-rep sets, rest and increase weight each set until you reach your max (maintain full depth and proper form or do not increase weight)
then....
Find your 3 rep max front squat
start with your overhead squat max weight(or slightly less), rest and increase weight each set until you reach your max (maintain full depth and proper form or do not increase weight)
You have 30 minutes to complete this workout (OHS and Front Squat)
Warmup: CF Cleveland AB routine, 40 reps each, 1 rounds + one 750 meter run
Cool down: A.M. ball slams, 3 minutes max reps, P.M. 31 burpees in the front yard of 1504 Cordova
***7:00pm - Burpee Flash Mob in the front yard of 1504 Cordova, where Brian Norris lives. Brian was recently hospitalized with a life threatening condition and is now home recovering. We are all getting together to do burpees in his front yard to welcome him back home and wish him a speedy return to good health. We'll all meet at the gym at 7:00pm and head out together, BE THERE!
RESULTS:
***7:00pm - Burpee Flash Mob in the front yard of 1504 Cordova, where Brian Norris lives. Brian was recently hospitalized with a life threatening condition and is now home recovering. We are all getting together to do burpees in his front yard to welcome him back home and wish him a speedy return to good health. We'll all meet at the gym at 7:00pm and head out together, BE THERE!
RESULTS:
1 comment:
so glad you all made it out there for him....great community = great people!
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