6413 Burden Blvd.
Pasco, Washington 99301
(509)412-1175

Programming July 31st

July 30, 2017

Skill/Strength

Starting today we will be starting a strength cycle revolving around back squats, front squats, deadlifts, and shoulder to overhead.

This cycle will last approximately 8 weeks. Mondays will be back squats, Wednesday will alternate deadlifts and shoulder to overhead, and Fridays will be front squats. There will be variations of all of these strength movements as we progress. We will start by assessing our current 1 rep max. Consistency over this strength cycle is critical to your success. LETS GET STARTED!!!

Today we establish a 1 rep max back squat.

WOD

10 minute AMRAP

8 medball cleans 20/14

4 hspu

2 ring or bar muscle ups ( sub ring rows plus ring dips as needed in a 2 plus 2 rep scheme)

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