Wednesday, September 30th, 2020

Have any friends or family that are interested in joining the Defined community! 
D.M. Coach Cara for details. Cara@defined.training

Next Foundations, Starts Oct. 4th

A.
Strict Press

– Build to 70-75% of 1rm
– Take 6 minutes, 4 sets, every 90 seconds building
– Suggested Rep Scheme: 5-4-3-2

B. 
Every 3 Minutes X 4 Working Sets; (12 minutes)

Strict Press @ 70-75%
– Perform max, unbroken reps with 1/14 pacing
– Goal is to be consistent with your number from round to round!

*Follow each set with: 
Weighted Strict Chinups X max unbroken reps
– Minimum goal is 6+ reps with load,
– Minimum goal is 10+ reps without load,
– Scale as needed to achieve these rep ranges

C.
2 Rounds for time: (12 minute cap)

50 X SDHP with KB
50 X Pushups
50 X Single Arm Russian Kb Swing
– Perform all on Left for first round and all on Right for 2nd round!
– Use a moderate weight KB for both the SDHP and Single Arm Russian Swing.

*Option to perform 4 rounds for time with 25 reps at each station instead! Athlete’s choice!