4 x 3
4 sets of 3 reps. Sets Across. 10-20 pounds heavier than last week’s 5s.
3 x 5
Sets across, heavier than week 2. Squeeze the bar from the floor to a point just below the kneecaps while maintaining a consistent back angle. Pause at this spot for :02 before completing the lift at full hip and knee extension.
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Exposure 5 of 8
20 Minutes For Quality:
50 Alternating Foot Steps or 100 Single-Unders
10e Side Plank Powell Raises
2-4 Dead Hang-to-Invert on Rings or Skin The Cats
(Or, try this complex of Skin the Cats + Ring Inversions!)
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This Friday: Roller Night at Prospect Park!
WHAT: A night of roller disco with your gym buds
WHEN: Friday, April 26th from 7:30 to 10:30pm
WHERE: Dreamland Roller Rink at the Lakeside rink in Prospect Park
WHY: Because it’s fun. Duh!
What else? Guests will be transported into an immersive, retro, roller disco “dreamland” cultivated by world renowned DJs, an MC, hula hoopers, and a red carpet where costumed guests can have their photo taken by a professional photographer.
Attendees will pay for their own admission (info here), and Dreamland has a bar where drinks can be purchased. Can’t wait to see you there!
NOTE: When we originally announced this event, we said it was happening at Industry City. Thank you to front desker Liz M. for pointing out that Dreamland moved back to the LeFrak Center at Lakeside in Prospect Park this past weekend. See you there!
Yesterday’s Results Board: “Fight Gone Worse”
A Brief History of Cooties Smithsonian
Austin Malleolo Deadlifted 600 Pounds then Ran a Marathon Morning Chalk Up