Strength
Back Squat – 7×3 @ 87-90%
—Controlled tempo, pause 1 sec in bottom
Conditioning
Make-up/Skill Day!
Assistance
a) DB Shoulder Press (both arms at same time) – 5×10 (heavy)
b) One Arm Farmers Carry (march in place) – 4×25 sec each arm (use 37% of DL)
–Use straps if you have them.
c) L-Sit/tuck (Pegboard) – 10×20 sec (rest 60 sec between)
Announcements
1) Saturday Schedule going forward is:
8am – Open Gym
9am – Class
10am – Class
11-2pm – Open Gym
2) No Open Gym on Sunday. The Rage Weightlifting Meet is this Sunday. The women will start at 10am. Come out & support your fellow Ragers!