MONDAY 1.21.2019

MONDAY 1.21.2019

THIS IS THE LAST WEEK OF OUR STRENGTH CYCLE.

WE WILL TEST NEXT WEEK.

SQUAT
BENCH PRESS
DEADLIFT
SHOULDER PRESS

TESTING WILL BE OPTIONAL.

STRONG

Back Squat 

5 X 52.5%
5 X 65%
5 X 82.5%
5 X 82.5%

Bench Press 

5 x 65%
5 X 77.5%
5 X 90%
5 X 102.5%
5 X 115%

Metcon

MLK

15 Turkish Get-Ups 24/16
alternating arms

Then, 1 Round of:
19 HSPU
29 Burpees

Then 2 Rounds of:
19 Kettlebell Swings 24/16
55 Sit Ups

Then, 1 Round of:
19 Goblet Squats 24/16
63 Calorie Row

Then, 2 Rounds of:
19 Kettlebell Swings 24/16
86 Air Squats

Finally, 3 Rounds of:
35 KB Cleans 24/16
39 DU's

This "MLK" memorial workout celebrates Martin Luther King Jr.'s birthday (January 15, 1929).

The significance of the rep scheme is as follows: 15 reps of turkish get-ups for being 15 years old when he started college.

19 HSPU and 29 burpees for the year 1929, when he was born.

19 swings and 55 sit ups for the year 1955, when the Montgomery Bus Boycott happened.

19 goblet squats and 63 calorie row for the year 1963, when he gave his "I Have A Dream" speech.

19 swings and 86 air squats for the year 1986, when the first MLK Day was celebrated.

35 KB Cleans for winning the nobel prize at the age of 35 and 39 DU's for his assassination at the age of 39 (on April 4, 1968).