LA Class: Oct 21, 2023
- Louie Fredric Chuaquico
- Oct 20, 2023
- 1 min read
Strength (12 min) 3x20 Front Rack lunges (95/65) Every after set 1 min plank Scoring: Checkbox Metcon 3rds for time 20 Toes to bars or 30 Knee Raise 10 Front Squats (155/105)
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See AllBack Squat 5 Sets 3 Back Squat @73-78% 1RM Back Squat *Rest as needed between sets. Front Squat 10 Sets 3 Front Squat @78-83% 1RM Front Squat *Rest as needed between sets. Weighted Strict Pull Up Take
Warm-up: (8 min) 1 min machine 10 Pass Thrus 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Airsquats 10 Alternating lunges 30 Sec wall sit hold Front Squats 3 WAVES EVERY 1:30 x 9 5 RE
Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10/side Firehydrants 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10/side Lateral Lunges 1min plank Strength: Week 38 Squats Every 2:
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