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Components
Bottom up front squats
DB Seated Z press + : ...
Deadlift
Settings
Location
(All)
The Factory Strength and Conditioning
Program
24/7 Access + Open Gym
At Home
Gilbert Summer Sports Performance
Kickboxing
KIDS CLASS
Open Gym
Strength & Conditioning
Date
Workout
Time for some good weather - The Factory Strength and Conditioning
Class
(All)
Strength & Conditioning: 5:00 AM
Strength & Conditioning: 6:00 AM
Strength & Conditioning: 9:00 AM
Strength & Conditioning: 12:00 PM
Strength & Conditioning: 4:30 PM
Strength & Conditioning: 5:30 PM
Strength & Conditioning: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (1/3)
Workout
Time for some good weather
Bottom up front squats (1+1+1 @70,75,80,85,90,95% of 1RM front squat)
Start with set at the bottom of your squat. Drive out of the bottom with your torso as vertical as possible.
Take a step back and do a 2 second pause front squat and then a regular front squat.
Step back in and lower the to thr hooks.
Be sure to weight down the back with heavy DBs.
DB Seated Z press + :30 max push ups (5-5-5-4-4)
Sit on thr floor eith your legs n knees straight. Hold 3 seconds on shoulders and 3 above your head.
Deadlift (5x6+6)
6 @ 7/10 RPE
4 @ 7.5/10 RPE
4 @ 7.5/10 RPE
2 @ 8/10 RPE
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 12, 2022
Male Clients
1
Clayton
Johnson
Strength & Conditioning: ...
6 x 3 @ 29.48 kg
Female Clients
1
Brooke
Shea
Strength & Conditioning: ...
6 x 3 @ 85 kg
2
Adriana
Morgan
Strength & Conditioning: ...
6 x 3 @ 70 kg
3
Jorden
Duda
Strength & Conditioning: ...
6 x 3 @ 42 kg
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