WEDNESDAY : 10/9/19

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

3 MIN ASSAULT BIKE

400M SKI

14 BAND PASS THROUGHS

14 BAND SHOULDER PRESS

14 BAND ROWS

14 GOOD MORNINGS

14 HIP ROTATIONS

14 PUSH UPS

14 SEC CHEST STRETCH (1/1)

🔻POWERLIFTING :

* BENCH PRESS : (75-85%)

5 x 5 x 5 x 5 x 5

* DB BENCH FLYS : (2/2)

4 x 12

* INCLINE DB BENCH PRESS : (2/2)

4 x 10

🔹 LIFT MOD :

PUSH PRESS / POWER CLEAN

🔻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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