community. fitness. results. Welcome to Vital performance fitness.

MONDAY 11.25.19

*HOLIDAY SCHEDULE* 
Nov. 27th No PM Classes (4:30,5:30,6:30) 
Nov. 28th - No Classes 
Nov. 29th - Black Friday Sweat Sesh 9:00am! 

LIFT
 
20 Rep Back Squat!  (20:00 Cap) 

We are going to take a few weeks off of the 5-3-1 program to build some leg endurance. To do this RIGHT, you need to take about 10-12 min. to build up to a HEAVY 1-2 rep squat... Then, you get only 1 shot at a 20 rep max. Choose wisely. You should feel as though you are going to fail at rep 14. This should be one of the hardest things you do in this gym. For most people you will be using around 70-75% of your 1RM. Women can do upward of 80-85% usually. You can not put the bar back on the rack. You either get it or fail. Each rep should need about 2-3 breathes at the top. if you can just bang them out, you are doing it wrong. Each week you will add between 5-10lbs.

METCON
15:00 EMOM
1) 15/12 Cal Bike 
2) 10 T2B 
3) 5 Front Squats 155/110 ( No racks) 

RX + Will be a weight you choose that's over 155/110.....Make sure you can finish every round.

*Another option can be a heavy OHS for 5 reps since we don't do those very often.

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