Have you met Coach Perrin? Come take his class at 4.15 in Northampton on Monday!

Have you met Coach Perrin? Come take his class at 4.15 in Northampton on Monday!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up F: Four  rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Strength Cycle Week 4: Volume Day

Squat
5x5@90% of best 5RM 

If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(20 minutes)

Strict Press
5x5@90% of best 5RM 

If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(15 minutes)

3. ”Dessert”
EMOM 7
10 Wallball 20/14 + Max Double Unders

Score is total Double Unders

LIII: as rx’d
LII: Scale wallball volume down to be able to complete reps in around 20 seconds or under. Practice double unders if they are still developing in remaining part of each minute
LI: 5 Wallballs + double under practice till :40s mark

3. 🏋️‍♂️Open Gym Cash-out:🏋️‍♀️

(to be done if you have extra time for Open gym)

3-4 Rounds of :

30m down/back Reverse Sled Pull. Heavy
15/12 Calorie Assault Bike
8-10 Supinated Bent over Barbell Row


Have fun!

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