Tomorrow I want everyone to show up to either the 9am or 10am class and do the workout with the class. (Zach and Nina I know that might be a stretch for you lol. I am sure Bill will be doing the wod after the classes, however I want all of you to make the effort to show up at 9am or 10am have fun with the class) Then get out of the gym and go enjoy the holiday weekend.
Monday class is at 10am I would like all of you to be there for that one as well (if able), If you can wake up earlier do so and meet at the gym around 9am to get our Wendler back squat and press out of the way.
Tuesday is most likely going to be a very light rest ish day
1) Front squat week 1
2) CG bench week 1
3) OH Lunges 3 x 10 (5L/5R) heavy across but no shuffling
4a) Pendlay row 3 x 10 reps, no bounce all arms and upper back
4b) Weighted hanging leg raises 3 x 10 (put a DB between your feet and with abs only bring knees up as high as possible)
5) 5 minutes for as many reps as possible
45 cal row
15 power snatches (135/95)
rest 12 minutes
5 minutes for as many reps as possible
45 cal row
15 power clean and jerks (155/105)
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