Monday, March 11th, 2019

Team Gold holding it down for week 3!

**Defined Intramural 19.3: Reminder to submit your scores by end of day Monday! Link Here!

Week’s Preview: Week 4/4
Tuesday: Back Squat
Wednesday: Hang Power Snatch
Friday: Defined Intramural + Open workout 19.4

Movement Prep: 3 Rounds: 1 minute on/ 20 sec. off
Ring Rows with pace
– Pause with control at the top and bottom of each rep
Prone PVC Lift Off
– Using a clean or snatch grip!
– Perform reps with 3-5 second holds
HS Walk Progressions:
Level 1: Tall Plank shoulder touches
Level 2: Box assisted Plank to Pike inchworms
Level 3: Box assisted Pike walk arounds, cw, ccw

Wendler (Week 1 REVISIT) Strict Press: (Take 12 minutes)
When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.

-All percentages below are based on your “working 1RM”.
Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×65%, 5×75%, 5+ x 85% (plus set)
-All sets today are in preparation for your max effort “plus set”. 
**Goal is to meet your week 1 score by 1 rep!

For time: (10 minute cap)
1000 Meter Row
Single Arm Snatch X 50 reps
– Alternating arms with each rep
Pullups X 30 reps

Announcements & Upcoming Events

Free “Lift & Learn” Class: For anyone new to Defined. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, April 6th, from 11am-Noon Register here! 

Next Defined Foundations  – Starting Sunday, March 17th and March 31st. A 2-week Foundations course that will teach you everything you need to know to enter our group classes! To register for an upcoming Foundations and/or if you have any questions regarding memberships; contact Coach 

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ Defined – Our Defined Personal Training options allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!

Nutrition @ Defined – You have a plan for training but do you have a plan for nutrition? We work with all people – from athletes who need precise macro-based nutrition plans to achieve their competitive goals, to people who just want to improve body composition and be healthier. Accelerate your goals and gain accountability along the way! Click here!