$20.00 donation to 1776 https://seventeen76.square.site/
Beat Jake he donates $200.00
All proceeds go to a local family in need this holiday season from LCF and 1776.
General Warm Up (5-12)
3 rounds:
Bike :30 (:20 easy/:10 hard, :15 easy/:15 hard, :10 easy/:20 hard)
10 Reverse Lunge Step
Banded Complex (10 left, 10 right, 20 march)
10 Air Squat (jumping round 2 and 3)
Specific Warm Up (12-25)
Back Squat:
10 Air Squat
5-10 Tempo Back Squat (:03 lower, :03 pause in bottom)
*Reps depend on how people are looking. If it’s rough, do all 10, if not so bad then 5 might do. Focus on good positions in the tempo, look for faults as they move slow
5 Normal Speed Back Squat
then…
2-3 Back Squat (building to starting load)
(25-57)
Every 4:00 x 8 sets
3 Back Squat
+
:30 max cal bike
*use the 4:00 at your own risk, you must be ready to start your next back squats at the turn of the next 4 minute interval.
Intermediate: Same as RX.
Baseline: Same as RX.
(57-60)
200m Recovery Walk
(0-5)
Today is a “fun” day. We get after heavy back squats to illicit a maximal strength response and it is coupled with everyone’s favorite, the fan bike. You will be scored based on the load you squat each set + the cals you earn on the bike! The calories on the bike will simply be added to the weight on the barbell. We will add all 8 sets together for a sum total of maximal power! The hard part is that, the bike will, well, cook those legs. So, how well will you balance the fatigue accumulation of the squat contractions under load and the stamina demanded to be consistent on the bike. Also, the 4:00 is your oyster, use it as you see fit, rest as you need but be ready to squat again at the turn of the next 4:00 interval. May the pounds be ever in your favor.