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:
Thursday 12/31 // 6:45am // 8am // 10:45am // Noon (ONLY)
Friday 1/1 // CLOSED
Saturday 1/2 // 9:10AM / 10:20AM / 11:30AM (ONLY)
Sunday Normal Schedule
A.
Wendler Deadlift (week 3)
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%
5×75%, 3×85%, 95% X Max Reps, Unbroken till failure!
B.
3 Rounds for time: (17 min cap)
30 X Single Arm Snatch, alternating
50 X Abmats
100 X Double Unders
– Optimize to 200 singles if needed
*Plank remainder of time! (optional)