Monday, January 8th, 2018

 

Squat Program – Week 2: Day 1
Back Squat
Warm Up Sets: 40%x5, 50%x5, 60%x3 – all percentages x 90%
3 Reps @ 70% of 90% of 1RM
3 Reps @ 80% of 90% of 1RM
3+ Reps @ 90% of 90% of 1RM

CFCR Benchmark #1
3 Rounds:
5 Deadlift
10 Toe to Bar
15 Calorie Row
L1: 135/95#, L2: 185/135#, L3: 225/155#, L4: 275/185#

Squat Accessory
20 Barbell Goodmornings in Sumo Stance

Mobility
2 minutes runner stretch, each side

L4
PDiddy 411
KGilb 439
Garza 604
Aubree 705
Richard 526
Smitty 405
Sully 610
Matt V 350
Sp K 522
Erin M 557
Cory 406
Christa 616
Jenny 632
ERock 557
Chase 526
Max L 358
McKown 356
Andy 628
Bill H 634
Kanon 740
Annie 732
DLay 410
Mer 549
Joe 355
Heim 525
Jared 330
Sarah 518
Carrie 648
Jeff 617
Vance 438
Bob 430
Danny 422
Megan 955
JenLay 706
Robin 805
Jen R. 656

L3
Josh C 527
GLord 630
Jeff W 518
Chris S 600
Christy 658
John A 628
Bachli 628
Zach 655
Aimee F 604
DP 553
Portia 946
Alan 728
Patrick 513

L2
Riad 552
Munique 655
Mandy 556
Travis 410
Nate 532
Ryan 603
Clayton 734

L1
Michele W 605
Ashleigh 636
Kevin 442
Dave 746
Michael 743
Beth 625
Trina 646
BreDiddy 825
Nataleigh 626

MOD
Tammi 618
SueAnn 501
Shawn 600
Angie 551
Tonya 604
Fran 635
Shaq 613
Janet 623
Ted 721
Liana 712
Amy B 613
Val 620 welcome back!!
Caleb 603
Bre 536
Rebecca 718
Amber 715
Jen C 622
Anne 811
Christine 754
KK 706
Aimee O 626
Paytra 708
Ryan 532
Michelle A 629
Tracy 628
Emily 611
Denise 625
Sean 545
Shannon 827
Kristi 657

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