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