Murph Event + Paleo BBQ + Lincoln Square 1 Year Anniversary Party!
Saturday at Lincoln Square! Heats for Murph start at 7:15am and go to 12:30pm. We are taking 24 people per heat every 45 minutes. More than half the spots are reserved; Please Register ASAP! Party starts at 1pm!
Boxing and Conditioning with Fernando: 6:30-7:30pm. No equipment or experience needed! Open to all members.
A. Back Squat: 8 Sets of 3, with 1 second pause below parallel
*The working sets are 3% higher this week compared to last week’s 86%. If you were able to complete last weeks efforts with the strict pause below parallel at 86%, add 3% to your working sets. Next week will be a de-load week before we restest our 1rms on week 6.
B. Romanian Deadlift: 65% of 1RM Backsquat
Every other minute on the minute X 4 Rounds
5 reps with pace: 23×0
C. 3 Rounds:
3 Minute Amrap
1-arm KB/DB Thruster 55/35lbs x 7
Strict Pullups X 3
Rest 1 minute
*Recording total rounds completed over 3 rounds.