Wednesday 3-27

Special shout out to Coach Jeff who competed in his first Powerlifting competition in Portland this past weekend.
Here are the results:
Squat- 480lbs
Bench Press- 325lbs
Deadlift- 567lbs

Warm Up

500m row or 2 minutes AirDyne
27 Squats
3×10
Powell Raise
Pushups

Strength

Performance: 5×5 Low Bar Back Squats (same weight across all 5 sets. ~80% of 1RM)
Fitness: 5-5-5-5-5 Low Bar Back Squats (Increase weight each set)

Conditioning (Both Classes)

12 Minute AMRAP
7 Pullups
5 Box Jumps (P: 30/24 F:24/20)
3 Ring Dips
Stretch:
Coach’s Choice