Wednesday, July 8, 2015

IMG_3201Back Squats and a nice MetCon for Midweek!

Words of the Week! Read "Balance" for this week's focus on work, rest, and life enjoyment.Words of the Week image

Amplify Carnival! This Saturday, 7/11. All types of fun for adults and the kids too! 9am Saturday class will lead into sticking around Amplify for daytime fun. No 10am class for the BBQ. Carnival-photo

Amplify Open August 8-9 Team Competition. Registration is here! 10891694_890917770949706_1027422878764229076_n

WEDNESDAY Strength Back Squat [YouTube] Complete 5 Sets of 1 Rep Tempo Back Squat. Start at 65% of 1repmax and increase each set as long as you maintain correct tempo. Tempo: 1-3-1-1

Conditioning For Total Time: Run 600 meters

4 Rounds Of: • 12 Front Squats (#135/95 Rx; #165/115 Rx+) • 9 Hang Power Cleans • 6 Lateral Burpees

Run 200 meters

Post Workout Tabata: V-ups Perform 8 Rounds of 20 seconds “on,” 10 seconds “off.”

High Bar vs. Low Bar Back Squat Our default is always High Bar.