Thursday – 090414

Keith bench pressing 360#

Keith bench pressing 360# for a 20# PR.  Keith has only been at eXalted for 4 months and in that time has only bench pressed twice.  What does that tell you?  The way we program at eXalted spreads strength out over multiple lifts without actually having to do those lifts.  Accessory movements can compliment a lift by strengthening surrounding musculature, properly aligning the joints, and preventing injury at the same time.

Strength
Overhead Squat
Find your 1 rep max.
You have 20 minutes. Please mobilize on your own before hand!

Workout of the Day
5-4-3-2-1
Squat Clean @ 75% of your 1RM
1-2-3-4-5
Rope Climbs
Rest 3 minutes

then
FINISHER!
For time:
20 Burpees
40 Sit-ups
80 Air squats

The first part is capped at 10 minutes.  If you reach the cap, you will start the 2nd part at 13 minutes.  There will be two separate scores for these workouts.  The 2nd part is 100% all out. . .like I always say, you won’t fail an air squat.

Post your scores to the Whiteboard.

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