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Warmup: Winter 12/13 Extended: What Be Good Morning, What Be Back Extension 10 Times 10: Ten Rounds of… Deadlift, sets of 2 @50% (set room up

Put this together for our trainers; thought it’d be worth sharing. Our culture: In no particular order… 1) Everyone should be here to improve.  Improving

Warmup: Winter 12/13 Strength: Press, Work to 5 sets of 2 @85-90% Between Sets/Assistance: Situps/Crunches, sets of 10-15 10 min circuit: 4 rounds of… 7

Warmup: Winter 12/13 Extended: Hip Flexion/Extension on Squats–Finishing Reps Strength (25 min): Squat, 70% old max x 2, 80 % old max and rep out (Leave

Warmup: Winter 12/13 Extended: Bench & Dead, PVC cues 25 Minutes Each: Work to 80% or 7/8 RPE Bench/Dead Rep out, leave 1/2 reps in

Mark asked an excellent question in an earlier entry (which I had missed until just now): how about a primer on our monthly progressions, training maxes,

Warmup: Winter 12/13 Extended: Chalk Talk–What We’re Doing Press Reset (30 min): 70% old training max x 2, 80% old training max for max reps