LIFT

Bench Press 3 x 5 – 70-75-80-80-80% of your 1 Rep Max or work up to a heavy triple.

WORKOUT

Performance
10 Min AMRAP
12 Push Press 40/30kg
12 WallBalls 20/14# to 10’

Fitness
10 Min AMRAP
12 Push Press 30/20kg
12 WallBalls 20/14# to 10/9’

QUEENS BIRTHDAY SCHEDULE CHANGE

SATURDAY JUN 3 – BAD AS 8 OPEN WEIGHTLIFTING COMP 9AM – 1PM
SUNDAY JUN 4 – CLOSED
MONDAY JUN 5 – 9AM CLASS 10AM OPEN GYM

STRENGTH

Speed Hides Need

The second area to apply the rule comes when you require speed to move through difficult ranges of motion during movements intended to be more controlled. This is almost certainly a sign of a strength or mobility deficiency (or both). This tendency typically presents itself in one of two ways: during every repetition of a set, or only during the later reps in a set.