12.5.16

Warm-Up: 
DeFranco's Agile 8 and Simple 6
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NOTE: Today you have a 25 minute tim limit for each major lift (i.e. squat, bench, etc).  

  1. Squat: work up from an empty bar to a "9" on a 1-10 scale.  This means you should feel like you have only one rep left in the tank  
  2. Take about 10% off of that weight.  Take the remainder of your 25 minutes and do as many sets of 2 as possible, resting as needed.  This is NOT a grind or a race.  Take your time and focus on quality doubles.  These should also feel like a "9".  When the reps start to feel like a "10", you're done.  Or if your 25 minutes runs out, you're done.  
  3. Bench and Row- Repeat steps 1 and 2.
  4. 3x: 
    10 Wide grip curl
    15 Ab Wheel Rollouts
Posted on December 5, 2016 .