1. Back Squat 5 X 3 @ 80% of 1RM
2. Weighted Pull Up 5 X 1 Find 1RM
3. Press 5 X 3 @ 75% of 1RM
Post loads of each movements.
Coaching Tips: Scale load and movement to match your current fitness level. Move from exercise 1 to exercise 2 and finish with exercise 3 to complete one cycle. You will end up doing 5 cycles total. 1 minute rest in between each exercise, with a 2 minute rest after the third exercise. Focus on form while performing these lifts. Once form has faltered, lower the load to where these lifts can be performed correctly. Use a belt and strap to help hold the weight during the weighted pull ups.
Reminder: The 5:00 pm and 6:00 pm classes are canceled on Thursday. The noon class will be the last class until Saturday morning at 6:00 am. All scheduled classes will be held at their regularly scheduled times. We will be closed Friday, Christmas Day.
Srtength day! Supersets too! Me gusta.
Supersets! Isn’t that one of the greatest Weider Principles. Before Glassman there was Joe Weider.
Charlotte 103#/white band/53#
Jon R. 205#/95#/105#
Julia 143#/22#/68#
Newman 175#/90#pr/125#
Deborah 103#/white band/53#
Jack 135#/35#/185#
Paul 5k row 20:02
There were some seriously big, shiny, low hanging balls in the gym this morning.
I probably misused the term, as i don’t really know what i’m talking about (no surprise). Off to wikipedia…
8am
Tina 110#/15#/55#
Don 225#/134#/135#
Walt 225#/62#/105#
Traci 110#/18#/75#
Michelle Z. 110#/12.4#/55#
9am
James 235#/77#/115#
Dusty 400#/BW/155#
Valerie 103#/white band/43#
Dano 205#/53#/85#
Kevin 185#/88#/105#
10am
Tiffany 113#/45#/63#
David N. 150#/BW/75#
Scott 245#/96/135#
Berenice 53#/band/33#
Jennifer 103#/9#/48#
Francisco 145#/49#/95#
12pm
Jon B. 150#/62#/105#
Amelia 160#/18#/70#
Sara 85#/black band/48#
Brad 225#/97#/135#
Jason 175#/79#/115#
Lisa 155#/44#/65#
Teshina 195#/ /82.2#
David, I know what you meant. I was just having fun with the whole bodybuilding thing.
5pm
Tyler 145#/BW/95#
Brian 145#/44#/95#
Ed A. 237#/80#/275#
David M. 315#/80#/130#
Ed can press 275# x 3? Daaaayum! Keepin’ La Mesa safe one strict press at a time!
Ooops, Ed A. 275# Deadlift…
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