Back Squat 3-3-3-3-3
Then
3 Rounds NFT:
- 10R/10L bulgarian split squats
- 3 weighted squat box jumps
- 25 banded good mornings
Notes: Welcome to the start of our annual power lifting cycle! We are going to be prepping for an in house power meet (Jan 19th, mark your calendars) where you get to set a great strength benchmark for the start of the year. Leading up to the meet, you’ll notice that the strength days tend to focus more on back squat, bench press and deadlift. Over the next 10 weeks we’ll be performing close to a dozen training maxes (today included) where the intent is to increase in load to a heavy weight over multiple sets. For the next 10 weeks, failing a heavy rep will come with a 30 burpee penalty!!! Ok, not really but that should be the idea, not one failed rep in the next 10 weeks. There will be more accessory work than you are used to and if you can’t fit it all in in the hour, that is ok. Prioritize good movements and get done what you can. Quality of work is more important than quantity but if you can work efficiently, now is the chance to get quantity as well!
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5:15am
Murray – 285, 300×2
Faith – 125 PR!
Jake W – 205
Jenn T – 205
Jesse S – 135 PR!
KTS – 165
Zach S – 135
Tyler F – 165
Kelly G – 110 PR!
Danielle S – 155×3, 165×2
6:15
Missy 160
Ash 155
Iggy 315
DE 295
Vince 135
Ken 125
Luke 280
Results:
9:30
4:00
Chris M> 235
Larah 165
Vicki 225
Tanya 225
Marissa W. 105/110
Heath 85
Kye K. 267
Tom S. 225
steve K. 265
John 405
6;00
Andrew 265, 275×2
Blake 335
Blythe 110
Ceil 180 PR!
Raghu 175
Dan T. 135 across to 17″
Ben 235
7:00
MOira 75
Andrea 125×3, 135×2
Erik 205
Dave W. 205
Kyle E. 145 across
5:00
Sillup 245
Ed 245 form
Robbie 265
Smith 315
Lindsay 125
Janet 165
Morgan 140
Caine 🙂
Lombardi 165
Jarred 225
Jeff 220
Joe S. 205
Mark 210
Nikki K 170
Shawn 245
Tim C 200
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