5926 Premier Way #112, Naples, FL 34109
IMG_8668

The Open is Over

Strength
A. Rotate through
A1. Back squat, % from 3RM, rest 2 minutes before A2
1 x 5 @ 88%
1 x 4 @ 93%
1 x 2 @ 98%(3RM)
1 x 4 @ AHAFA
A2. Strict press – 4 x (2 – 4) @ 87.5-92.5% (3RM). Your aim is to get 4 repetitions on each set, if you get less than 2 the weight is too heavy and you have to go down to a weight that you can do for at least 2 repetitions. Rest 1 minute before A3
A3. Arm over arm standing sled pull – 3 x 18m @ AHAFA OR single arm DB row – 3 x 16 @ AHAFA, rest 2 minute before A1

2. Conditioning
A. 4 rounds for time
10 pull ups
10 front squats @ (155/105lbs)
10 bar facing burpees
10 power cleans @ (155/105lbs)
Time cap. 16 minutes

DAILY CLASSES

FREE SATURDAYS