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Components
Muscle Clean
Power Clean and Jerk
Bent Over Row
Bicep Curls
Shrugs
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
#AlmostFriday - 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):
5 (1/4)
Workout
#AlmostFriday
Muscle Clean
Muscle Clean
2x5 @ 55%
2x3 @ 65%
2x1 @ 70-75%
Power Clean and Jerk (Waves )
1 @ 78,83,92,95%
1 @ 83,92,95,95+
1 @ 92,95,1RM,1RM
Bent Over Row
Bent Over Row
5x5 @ 60/40
*touch the ground every rep
Bicep Curls (4x12)
Alternating with DBs
Heavy, no swinging
Shrugs (4x12)
Use two DBs
Get as heavy as possible.
No rotation, up and down
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 09, 2021
Male Clients
1
Morgan
Morgan
Strength & Conditioning: ...
1 x 1 @ 70 kg
Female Clients
1
Adriana
Morgan
Strength & Conditioning: ...
1 x 1 @ 45 kg
1
Brooke
Shea
Strength & Conditioning: ...
1 x 1 @ 45 kg
2
Rachel
Perry
Strength & Conditioning: ...
1 x 1 @ 30 kg
3
Kassandra
Felling
Strength & Conditioning: ...
1 x 1 @ 11.34 kg
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