RXD
3 OH Squat @ 80%
EMOM for 5min
rest 2min
5 OH Squat @ 70%
EMOM for 5min
rest 2min
7 OH Squat @ 60%
EMOM for 5min
Fitness
3 OH Squat
Every 90sec for 4 rounds
rest 2.5min
5 OH Squat
Every 90sec for 4 rounds
rest 2.5min
7 OH Squat
Every 90sec for 4 rounds
A heavy-ish day with a slight twist. Single Modality Workout today for our EMOM Monday, and the movement is an Overhead Squat. Every 5min the reps increase by a couple and the load decreases by 10%. So, for the first 5min, every minute they perform 3 reps at (roughly) 80% of their 1RM. Then, they rest 2min, or more likely spend that time getting the weight down to the next load, and they repeat the EMOM, but this time with 5 OH Squats each minute, and so on. It is a total of 75 OH Squats at moderate – heavy loads, so people should make sure they take it seriously ?
We want those first 5min to be pretty heavy, which is why there are only 3 reps each minute. Then, as they start to fatigue in the second and third sets of 5min, the focus is less about the loading and more about strength endurance.
Also this week. See the Facebook events page for more details.
Yoga on Tuesday at 7:30pm.
Running Club on Wednesday at 5:45pm.
Yoga on Saturday Morning at 8am.
FREE Community Workout on Saturday at 9:30am.