Have any friends or family that are interested in joining the Defined community!
D.M. Coach Cara for details. [email protected]
Next Foundations, Starts Jan. 3rd!
A.
EMOTM X 3 Rounds ( 6 minutes)
Min 1: Bent Over Barbell Row
– Use supinated grip
– Increase weight each round
– Pause at the top of each rep for a 1 second squeeze
Min 2: Side Plank Leg lifts X 30 sec. each side
– Perform from a short position
B.
Wendler Deadlift (week 1)
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”
Every 2 minutes;
5×40%, 5×50%, 5×60%
5×65%, 5×75%, 85% X Max Reps, Unbroken till failure! (leave one in the tank)
C.
Row Repeats X 3 Rounds: 2 minutes on/ 2 minutes off; (12 minutes)
Row 500/400 meters AFAP!
*Recording times for each interval!