Friday, 12.8.2017

Warm up & Mobility

Strength:

Low-Bar Back Squat 3×8

    *60-70% of 1 rep max

Metcon:

3 Rounds For Time

5 Front Squats 185/125

15 Wallballs 20/14

50 Double Unders/100 Singles

    *If scaling, front squats should be heaviest possible unbroken sets of 5

    *Squats taken from floor

    *Rest 1 minute between rounds

*Intended Stimulus:

    -Strength: Uniformed intensity throughout 3 working sets.  Hypertrophy rep range, focusing on glutes, quads, hamstrings, and erector spinae.

    -Metcon: Medium length conditioning piece focusing on quadriceps, and shoulders.  Athletes should perform sets unbroken, and aim to increase overall speed during the course of each round.

Box Brief

**SAVE THE DATES**

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16