Of Note header
Of Note
OF NOTE
We're only going to say this once so pay attention.
TODAY IN THE GYM
A new 'FYF' video has been posted to the website: 'FYF' 12-20-13. It is available to view here in the calendar or you can also access it through the gallery section. It is available to Full and Limited Members only.

Here is the workout featured in the video:
Workout:
2x5 Wall Squat
2x10 Air Squat
2x5 Jump Squat
3x10 Goblet Squat (one set each @ 16kg, 20kg, 24kg)
Then:
Work up to Squat load below
Then:
2x FS @ 225# +
2x BS @ 225# +
3x FS @ 185# +
3x BS @ 185# +
5x FS @ 135# +
5x BS @ 135#
Yes, that's 20 reps per set
Pause between positions only as long as it takes to strip plates or move the bar - bonus points if you Jerk it from front to back
Five sets
Rest two minutes between sets
Then:
30m Sled Push
Work up to a heavy load (expect the little guys to drop out eventually). Keep going until it gets nearly impossible to finish a lap.
Then:
Cool down