Don’t forget to come down to the LIC Landing tonight for a drink and a sunset with your fellow Gantrians.

Summer Social at the LIC Landing

Strength
Deadlift :

Deadlift 1×5 at 40% 1RM
Deadlift 1×5 at 50% 1RM
Deadlift 1×3 at 60% 1RM
Deadlift 1×5 at 75% 1RM
Deadlift 1×3 at 85% 1RM
Deadlift 1×1+ at 95% 1RM

Rest as needed between sets.

Rule of 6. Complete as many reps as you can on the final set, if less than 6, continue sets until 6 reps have been done.

GP Wod
4 rounds for time of:
8 Dips
12 Power Snatches, 75/55 lbs
16 Dirty South T2 Bs

Open Wod
4 rounds for time of:
8 Handstand Push-ups
12 Power Snatches, 95/65 lbs
16 Toes-to-bars

Prep class mastering the squat.

IMG_1353

July 21, 2016

Thursday 07.21.2016

Don’t forget to come down to the LIC Landing tonight […]
July 20, 2016

Wednesday 07.20.2016

Strength Press Press 1×5 at 40% 1RM Press 1×5 at […]
July 19, 2016

Tuesday 07.19.2016

Strength Back Squat 1×5 at 40% 1RM Back Squat 1×5 […]
July 18, 2016

Monday 07.18.2016

Strength Bench Press 1×5 at 40% 1RM Bench Press 1×5 […]