Murph Event + Paleo BBQ + Lincoln Square 1 Year Anniversary Party!
Saturday at Lincoln Square! Heats for Murph start at 7:15am and go till 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!
Endurance will meet Tuesday at the Belmont Waterfront location at 7:00 p.m. weather permitting. Check Facebook for weather related updates. All workouts will be scaled for anyone new to endurance.
8-9pm “Life Lifting” with Coach Kevin: All members welcome!
A. Bench Press: 9 sets
*All reps should include a 2 second pause in the bottom position
-If you completed this last week at 86%, please add 3% to your work sets. This will be our last week of increasing percentages. Next week will be our deload week before our week of retesting our 1rms.
50%x max reps x 1 (no pause) with neutral grip!
**Perform 15 Good Morning Presses with 5/2.5lbs plates after each warmup set.
B. 3 Rounds: 45 ON/ 15 OFF
Single arm KB/DB Snatch, alternating 55/35lbs
Dynamic Pushups with plate 45/25lbs
Lateral Jumping Lunges