Wednesday, January 15th, 2020

Week’s Preview: This is a Deload/transition week with a new cycle starting next Monday, Jan. 20th.
Friday: Deadlifts

Core PT Free Injury and Movement Screens: Today, Wednesday, from 4:40pm to 8pm. 8/10 Spots full, 1 every 20 minutes. Signup Here!

A.
Front Squat 1 1/4 X 3 reps
– Take 15 minutes building to heavy for the day
– Option to perform 1/14 pacing with BackSquat instead
– 1 1/4 Pacing: Keep tension and positioning, pause just below parallel, just above parallel, just below parallel, then drive up!

A little education on the How, Why and When with 1 1/4 pacing!

B.
4 Minute Amrap
Weighted Box Step ups to 20/16″ X max quality reps
– Option #1: Double Front rack
– Option #2: Goblet

Rest 2 minutes

4 Minute Amrap
Strict Toes to Bar or Strict Ballup (no kip) X 5 reps
Pushups X 10/7 reps
Hollow Hold X 30 seconds
– Legs in full extension or tucked

Rest 2 minutes

4 Minute Amrap
Shuttle Sprint X 4 laps
SDHP with KB (heavy) X 15 reps

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  • Foundations, Registration Open: Starts Sunday, Jan. 19th! Email Cara@defined.training to register. (8 Spots available)
  • FREE Community Workout, “Lift & Learn“, Sat. Feb. 1st. 11am-Noon. Register Here! 
  • Book a “No Sweat” Intro session Here to set up an in person meeting with one of our coaches and tour of the facility!