Monday 4.10.17

.

.
.
Front Squat
.
Establish a 1 RM
.
.
Members with less than 3 months will establish a 5 RM and estimate their 1RM using the 5/3/1 formula.
Estimated 1 RM = Weight x Reps x 0.0333 + Weight

.
L2   5 RM (estimate 1RM)
T1    Moderate Single
T2/T3  5 x 5 Moderate Wt @ or above parallel

.
.
3 Rounds
Not for Time

4-6  Strict Pull ups
10 Birddog Rows ea side
3 Wall Climbs

.
Florian New
.
Last call for Macro calculations is Mon – Wed
.
Front Squat Strength Cycle starts 4/24 – details on the Member Page

.