ANNOUNCEMENTS: The Open is over at 5 today, don't forget to submit your scores today by 4:30. Everyone was amazing, we are proud of you for putting in some strong work through The Open. Nice Job!
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1a) Back Squat: 3x5@5 lbs. heavier than the previous week. Perform 2-3 warm up sets of 3-5 reps, starting around 60% of what your working weight will be. REST 60-90 secs.
1b) Strict Press: firstname.lastname@example.org lbs. heavier than the previous week. Perform 2-3 warm up sets of 3-5 reps around 60% of what your working weight will be. REST 60-90 secs.
* This strength program is easy to jump into if you’re new, or jump back into if you’ve been gone. Find your 5 RM for the lifts. Your next session, perform 3x5@ 90% of your 5 RM. The following sessions, try to get 3x5@:
- 5 lbs. heavier for BS and FS squats
- 2.5 lbs. heavier for strict and bench presses
- For deadlift, simply work up to a 5 RM every session, with the goal being 5-10 lbs. heavier than your previous 5 RM
100 burpee pull-ups
Ideally, the pull-up bar is 1 foot above your reach. (For those who still need assistance with pull-ups set up for jumping pull-ups)