Monday 10-30-23 Workout of The Day
GYM NEWS: Happy Monday and happy “Bring your own buddy week” Hopefully everyone had a great weekend and is looking forward to another week of “fun” if you have someone you want to join you for some workouts please forward this link to them and get them in for some classes with you.
We will be continuing with our Squat cycle this week so don’t worry. You won’t miss out on any of your squats gains. Workouts will be similar to what you normally experience with a few less technical movements. If you want to change it up a little, you can always scale up 🙂
A.
E4M – 3
5 Front Squat + 10 Alt Gorilla rows
B.
30 – 20 – 10
Dbl DB hang clean & jerks (gnd)
Push Ups
Kcal Row
RX: 35/50#
Intermediate: 30/40#
Beginner: 20/30#
Part A. is month two of our squat cycle. Look back to month one, week one for your 3×5 weight and you should be 5-10 LBS heavier than those sets if possible.
Part B is a burner with Dbl. DB hang clean & jerks and, push ups and rowing. Pick a weight you can do a minimum of 10 unbroken reps with to kick your set of 30. Pace yourself to keep moving and don’t go out too hot or it will bite you in the butt 🙂
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