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Components
Back Squat
Bench Press
Deadlift
Metcon
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
Meet Prep! Lets get ready to lift - 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):
2 (1/1)
Workout
Meet Prep! Lets get ready to lift
Back Squat (Build to moderate heavy )
Back Squat
If you are lifting Saturday- warm up and work up to nm than 80% for 3-5 single
If you are not lifting Saturday, build to a 1RM for the day
Bench Press (Build to heavy )
Bench Press
If you are lifting Saturday- warm up and work up to nm than 80% for 3-5 single
If you are not lifting Saturday, build to a 1RM for the day
Deadlift (Build to a heavy )
Deadlift
If you are lifting Saturday- warm up and work up to nm than 80% for 3-5 single
If you are not lifting Saturday, build to a 1RM for the day
Metcon (Time)
20-16-12-8-4
Box jump overs 24/20"
5-4-3-2-1
Rope climbs
Scale:
Practicing the hook on the bench for the same number of reps.
Doing from the floor, arms only pulling to standing. Make this harder by putting feet on a bench and pulling to standing on the bench.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 03, 2021
Male Clients
1
Jarod
Bark
Strength & Conditioning: ...
1 x 1 @ 80 kg
Female Clients
1
Adriana
Morgan
Strength & Conditioning: ...
1 x 3 @ 92 kg
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