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!
HOLIDAY SCHEDULE CHANGES:
Wednesday 12/23 // No 7:30PM
Thursday 12/24 // CLOSED
Friday 12/25 // CLOSED
Saturday 12/26 // 9:10AM / 10:20AM / 11:30AM (ONLY)
Sunday Normal Schedule
A.
Wendler Deadlift (week 2)
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%
3×70%, 3×80%, 90% X Max Reps, Unbroken till failure!
B.
4 Rounds: 4 minutes on/ 90 seconds off;
Row X 250/175 meters
– Row/Bike no more than 1 minute each round
Backrack Barbell Lunge X 25 steps
Plank Saw X 1 minute
Finish rest of time with max reps Box Jumps!
– Barbell weight is light, something you will be able to perform 25 reps unbroken.