MONDAY : 10/07/19

Announcements

Yoga this Saturday October 12 at 9 AM
Sebastian Strong 5k
When: November 9
Where: Miami Springs Curtiss Mansion
Don’t miss out sign up today

Gainz Fit – Powerlifting

Metcon (No Measure)

WARM UP : PL / COMP

3MIN ASSAULT BIKE

400M ROW

14 TOY SOLDIERS

14 FRONT BPA

14 OVH BPA

14 HIP ROTATIONS

14 BARBELL STRAIGHT LEG DL

14 BARBELL BENT OVER ROWS

14 SEC SAMSON STRETCH (1/1)

🔻POWERLIFTING

* DEADLIFT : (75-85%)

5 x 5 x 5 x 5 x 5

* KB HIGH PULLS : (2/2)

4 x 14

* PLATE FRONT RAISES : (2/2)

4 x 12

🔹 LIFT MOD :

SUMO DEADLIFT

🔻HYPERTROPHY :

3 x 8 (65%) (:45 – 1:30)

3 x 6 (75%) (1:30 – 2:15)

3 x 4 (85%) (2:00 – 3:30)

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