Monday 01/06/2025

AFTERNOON CLASSES ARE ON...BE SAFE ON THE ROADS AND SEE YOU THEN!

Happy Monday MEF! New year—new program. Wipe the slate clean and start fresh; this week is about finding new numbers to work with.

5RM, 3RM, or 1RM testing will be programmed more regularly.

Strength: Find 1RM Strict Press (20 minutes)

-Warm up set w/ empty bar 1x8 (focus on quality reps with empty bar)

-1x6 @ 65%

-1x4 @ 75%

-1x2 @ 85%

-1x2 @90% +

....keep adding weight until you hit your percieved 1RM. Take 90s - 2mins rest between sets.

Conditioning: 4 Rounds for Time (15min cap)

-10 Left-Arm Dumbbell Power Snatches (50/35) (45/30)

-10 Right-Arm Dumbbell Power Snatches (50/35) (45/30)

-10 Left-Arm Dumbbell Renegade Rows (50/35) (45/30)

-10 Right-Arm Dumbbell Renegade Rows (50/35) (45/30)