Monday September 16

1 Rep Maxes and Wendler

When the calendar changes to October so will our programming for lifting.  We will once again be using the Wendler 5-3-1 system to increase our strength and work on our form.  During the last 2 weeks of September you will have an opportunity to get a 1 rep max for any lifts you may have missed over the last few weeks.  Please plan on getting in the gym on the days you are missing a 1 rep max.  You will need to know a max for: Back Squat, Front Squat, Push Press, Shoulder Press, Squat Clean, Squat Snatch, Deadlift, and Bench Press.  Below is the schedule for the upcoming lifts:

Tuesday Sept 17: Back or Front Squat

Thursday Sept 19: Press or Push Press

Saturday Sept 21: Bench Press or Deadlift

Monday Sept 23: Clean or Snatch

Wednesday Sept 25: Press or Push Press

Friday Sept 27: Back or Front Squat

Again, if you do not have a number for one of those lifts, please make sure you make it in on one of those days.

Warm Up

Group Dynamic

Skill

EMOM 8

5 Hang Power Clean

5 Front Squats

*use 50% 1 rep max Power Clean

Metcon

800 m Run

75 Wallballs

800 m Run