Workout of the Day
FLOATER STRENGTH
A. Back Squat, 7-5-3-7
B. Strict Ring Dip, 5×5-10
C. 3 Power Clean + 3 Push Jerk x 5-7 Sets, building
D. Deadlift, 7-5-3-7
E. Bench Press, 7-5-3-7
Notes
Lifts A/D/E are following our wave loading protocol from Monday’s squats. Start with a load that feels like RPE 6-7 for the set of 7 reps. Build in load on the set of 5 and again on 3. For the final set of 7, aim to go heavier than your initial set. If you were here last week, aim for each set to be heavier than what you did (8-6-4-8) previously.
Example Timing and Loading
Warm Up Sets:
0:00 45×7
1:00 95×5
3:00 125×3
4:00 145×1
Work Sets:
6:00 155×7
9:00 170×5
12:00 180×3
15:00 160×7
METCON
4 Rounds for Time
20 Alternating Single DB Box Step Ups
20 AbMat Sit-Ups
Notes
Target 8-11 min
Step Ups:
24/20/16″
+/50/35/20#/-
Choose a load and height that allow you to stand all the way up on the leg that is performing the rep, rather than having to put your other foot down on the box to assist. Hold the DB either goblet, front rack, or behind-the-neck style.
Programming Template: Week 2/8
Coach Avery making her rounds by the stairs
🚨Air Quality Cancellations 🚨
Hey everyone, with the air quality index being so bad due to the wildfires, we’ve cancelled Friday’s early morning block to prioritize health of our staff and members. Group Classes and Open Gym will be available from 10am onward. Early bird OG access remains unchanged. Thank you for your understanding and stay tuned for additional updates!
Leave a Reply