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Thursday July 7 2016

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NEWS:

*Congratulations to Chris Margotti. Chris will be graduating from the Air Force Academy today. Can’t wait to see you buddy!!!

*Congratulations to Dave and Katye Bonanni on the birth of their baby boy, Shane. Mom, dad and baby are doing wonderful!

*DRINK A LOT OF WATER

WOD:

Part 1:

Front Squat

Build to a 1 rep max

See 7/1/15 for past 1 rep max FSQT.

Part 2:  Optional

3 Rounds:

20 Hip Extensions (Sub 20 Good Mornings if GHD are occupied)

30 sec. Plank

10 Hollow Rocks

FORMAT:

Loading Guidelines:
Set 1: 10 reps @ 50% 1RM (old 1 rm)
Set 2: 5 reps @ 60%
Set 3: 3 reps @ 70%
Set 4: 1 rep @ 80%
Set 5: 1 rep @ 85%
Set 6: 1 rep @ 90%
Set 7: 1 rep @ 95%+

For singles, only add weight if feeling good and mechanics are solid – if not, stay around 85-90%.

Try to accumulate at least 5 working sets of 1 rep.

SCALING:

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