Have any friends or family that are interested in joining the Defined community!
D.M. Coach Cara for details. [email protected]
Next Foundations, Starts Jan. 3rd!
HOLIDAY SCHEDULE CHANGES:
Wednesday 12/23 // No 7:30PM
Thursday 12/24 // CLOSED
Friday 12/25 // CLOSED
Saturday 12/26 // 9:10AM / 10:20AM / 11:30AM (ONLY)
Sunday Normal Schedule
A1.
Wendler Bench Press (week 2)
When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.
*All percentages below are based on your “working 1RM”
Every 2 minutes;
5×40%, 5×50%, 5×60%
3×70%, 3×80%, 90% X Max Reps, Unbroken till failure!
A2.
Every 4 minutes X 3 Rounds: Perform the following;
Strict Pullups X 8+ reps
or
Weighted Pullups X 4+ reps
Double KB/DB RDLs X 10-12 reps
Abwheel Rollouts X Max reps
Rest remaining time of each round.
B.
For time: (8 minute cap)
18-15-12-9-6 reps of:
Air Squats
Pushups
Vups