Friday 2/21

Strength

Front Squat

On the 1:30 x 7 Sets Set 1 (On the 0:00): 3 Reps @ 77% Set 2 (On the 1:30): 1 Rep @ 82% Set 3 (On the 3:00): 3 Reps @ 77% Set 4 (On the 4:30): 1 Rep @ 85% Set 5 (On the 6:00): 3 Reps @ 77% Set 6 (On the 7:30): 1 Rep @ 88% Set 7 (On the 9:00): 12 Reps @ 62%

*Percentages Based on 1RM Front Squat

Conditioning “Wise Men"

AMRAP 3: Max Rounds of Macho Man (135/95)

Rest 3 Minutes

AMRAP 3: Max Rounds of Macho Man (155/105)

Rest 3 Minutes

AMRAP 3: Max Rounds of Macho Man (185/135)

*1 round of Macho Man 3 Power cleans 3 Front Squats 3 Push Jerks

Shout out to Randy! Randy started with us back in 2012. For years he was a member of the 7am crew (back when we used to have a 7am) He consistently came 4-5 days a week. You may know him as "Redline Randy" because jokingly his strategy for every workout was always to go as hard as possible Dispute always being in pain due to his hips he still showed up day after day, year after year. When going in for a pre-op for hip surgery the doctors discovered that he had a very serious heart condition and needed to go in for by pass surgery right away. After he was healed from his heart surgery they were able to then get him in for the hip surgery he originally was going in for. So now after some major surgeries and lots of recovery time he is back in action! So happy to see you moving again Randy! This year will be awesome!