January

Welcome back to “work” … a new year and time to get strong!  Lots of additional classes added to the schedule this week and looking forward to seeing everyone back in the gym!

Today’s Work:

Strength Focus
Alternate Goblet Squats with a KB Sumo Deadlift. Rest 45 sec between squats and deadlift and 2 minutes after each set.
Set 1.   10 reps at RPE of 5/10 (this should be light)
Set 2.    8 reps at RPE of 6/10
Set 3.    6 reps at RPE of 7/10
Set 4.    6 reps at RPE of 8/10 (heavy)
Set 5.    8 reps at RPE of 6/10
Set 6.    10 reps at RPE of 5/10 (light)

Conditioning Workout
3 rounds of
16 KB swing
16 step ups
8 alternate leg lunge
4 push-ups

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