Monday, August 1st, 2016


Monday, August 1st, 2016

Congratulations to everyone who competed at yesterday’s Police & Fire Games!
We are so incredibly proud of every single one of you for getting out there and giving every workout your all!

“You are never really playing an opponent.  You are playing yourself, your own highest standards, and when you reach your limits, that is real joy.”
–  Arthur Ashe

For Work Volume:
Front Squat
… then …
Push Press

*  You’ll have two scores:  Total Weight Lifted Across All Work Sets of Front Squats and the same for Push Press
( So if your FS work sets are 100-100-100-100-105, you add them up and multiply by three = 1,515lbs.  Do the same for PP.  Misses are not included.)
**  Consider that your workout is a total of 30 reps.  Make each one count.  Don’t start your work sets with baby weights.  All five work sets should provide you with a strength benefit.  
***  Work Volume is the goal, instead of one heavy number at the end.
****  IF you miss, it should be on your 3rd rep of your 5th set.  If you miss before that, you did something wrong with your warm-up and work set jumps.  
*****  With that in mind, if you have time before class, spend a few minutes planning your work sets based on what number you want to hit on your 5th set.  
Then based on what your first work set will be, plan your warm-up jumps appropriately.  


AMRAP in 7 Minutes:
7 Wallball Shots  14/20lbs
7 Pull-Ups


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