12 October 2018

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BODY BUILDING: 

PART A:  SQUAT 

Front Squat: 3-3-3-3

**Reduce load to 60-65% and perform max reps for last set (5th set)

 

PART B:  SHOULDER ACCESSORY

Rear Delt Raise (fly):  3 x 10 

10 DB Front Raise:  3  x 10 

DB Lateral Raise:  3 x 10 

 

PART C: PUSH PULL ACCESSORY

Superset (3 Rounds/No Rest):

10 DB Chest Flys on Bench 

20 (10/10) Single Arm DB Rows

20 Banded Wide Row on Rig 

 

PART D:  ACCESSORY  

Bridge Lifts on Bench: 3 x 12

DB skull crushers: 3 x 12

Hammer curls: 3 x 10 (10/10 each side)

 

BURNER: 8 Minutes to Complete: 

1000/850m row

30 DB Thrusters (35/20)

Max Effort Pull Ups (S:Ring Rows)

**Option for those competing tomorrow:

20 min easy row/bike

15 min foam roll and static stretching/mobility

 

 

**CLASS ENROLLMENT POLICY: 

Members are required to pre-enroll in evening and weekend classes via our Pike13 system to secure their spot.  Each class is capped at 26 with the exception of our Saturday Unloaded Fit Camp and 10:30 a.m. class which are capped at 30 members.  If you do not pre-enroll prior to the cap, you will be added to a waitlist for the class and notified if a spot becomes available.  Additionally if you have pre-enrolled but can no longer attend, you are required to cancel your enrollment prior to class to allow another member to attend.  Upon arrival, members must check in to class at the front kiosk to change their status from enrolled to checked in.