Workout of the Day

Wednesday 5.16.18

Wednesday 5.16.18

A. Warmup:
DROM
3 sets of:
10 Suitcase DL, ea.
10 Goblet Squats
10 Ring Rows
2 wall walks

B. Back Squat, 20 RM
*add 5-10 lbs from Tuesday 5.8.18

C. Press, 3 x 10
-same weight across, add 2.5-5lbs from Tuesday 5.8.18

-This is week 3 of a 5 week cycle. Next weeks lifts will happen on Thursday, adding 5-10lbs on the squat and 2.5-5lbs on the press. A good starting point for today will be around 65% of a 1RM on the BS and 50-55% on the press if you did not complete last week. For newer members who may not have an established or estimated 1RM on either lift complete the following:
A. Back Squat 5-5-5-5-5
-add weight each set, add 5-10lbs from last week
B. Press, 3 x 10
-add weight each set, add 2.5-5lbs from last week

D. Cooldown:
3:00 Couch Stretch, ea.