Monday, January 20th, 2020

Week’s Preview: New Cycle starting this week!
Tuesday: Wendler Back Squat
Wednesday: Hang Power Snatch barbell cycling
Friday: Wendler Deadlift

Packed house in Yoga this past Sunday. 2 more sessions in February coming up!

A.
3 Rounds: 45 On/ 15 Off
Dip Support Hold + Turnout
– Perform on Boxes, Dip bars or Rings
Prone PVC Liftoff
Renegade Row, single arm, alternating

B.
Wendler: Week 1, Strict Press: Take 12 minutes

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”.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×65%, 5×75%, 85% X Max Reps, Unbroken
(Goal for Week 1: 8 reps or more)

*Record weight used and total number of reps achieved for today’s max effort set!

C.
10 Minute Amrap
20 X Russian KB Swings (heavy)
10 X Pushups with HR or HSPUs
5 X Tall Box Jumps
– jump to something that is higher than what you normally would choose for a box jump workout. Step down after each jump suggested.

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  • Next Foundations Session: Starting Sunday, Feb. 2nd! Email Cara@defined.training to register your spot!
  • 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!