Week Preview: Nov.27 – Dec.2

Week Preview: Nov.27 – Dec.2

Hello all and welcome to the final week of our cycle! We will be finding 3 Rep Maxes in the Bench/Deadlift/BSQ and Re-Testing some conditioning pieces we did at the start of this cycle 8 weeks ago. Make sure you get some good sleep, maybe over eat a little :), and come with some energy! This will be a tough week before we slide into a much needed de-load!

We have recently had requests to bring back the On Ramp Program. This is 6 sessions (Mon/Tue/Thur @6pm) beginning on Monday December 4th. Why are you telling me, an existing member? Because we are also running a referral program! We love having you as members, so we figure your friends must be great too. If you refer a friend to Sublime, they complete the On Ramp Program and sign up, you BOTH receive a free month membership! We have 3 registered and will cap it at 6, tell your friends!

Monday:

Foundation – Bench + Chins + AB Work

Building – Snatch + Jerk + Clean Pull + AB Work

 

Tuesday:

Foundation – Deadlift + “For Time” (Gob Sq/Sled Push) *Re-Test*

Building – Cleans + Bench + “For Time” (Thrusters/Row) *Re-Test*

 

Wednesday:

Foundation – “For Time” (Row/Bike) *Re-Test*

Building – Rest Day!

 

Thursday:

Foundation – Rest Day!

Building – Snatch + BSQ + Push Ups & Curls

 

Friday:

Foundation – BSQ + DB Rows +

Building – Cleans + Deadlift + “For Time” (Bike/Burpees) *Re-Test*

 

Saturday:

Join Coach Jay For A Team Workout! You Will Be In Teams Of 3, But Working Against Each Other! It Will Be A Fun Challenge Involving Only The Bikes And Rowers!

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