Friday. 4.22.16

Today is the last day of our Fit It Forward challenge! This week, we’re working on your happy. (And the world’s!)

Fit It Forward Challenge #5: Teach A Friend To Squat.

Sitting down and standing up will save your knees, your health, and maybe your life. Which is pretty cool if you ask, well… anybody.

This is the last day of Fit It Forward at CTF and we’ve got a prize for your friend, coworker or spouse who learns to squat under your guidance today.

See, the beauty of this “Thing” you and I all do at CTF is sharing it. What good is doing something awesome if you can’t share it with other people and help them get awesomer too?

If you post a pic or video on Conviction Training Facility’s Facebook Page of you teaching your friend, coworker or spouse how to squat by midnight on April 22, CTF will give them a FREE PREP COURSE (a $175 value) in May.

It has to be good–you’ll have to teach them–and it has to be tomorrow. But if they do one good squat, they come to CTF for free. BOOM! (Did you feel that? I think the world just got brighter…)

MOB: Full body
WU: 6 HPC. 6 OTBB
R: Movements

S: Bench Press. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 5#.
WU Sets: 1×5@40% 1×5@50% 1×3@60%
WORK Sets: 1×5@75% 1×3@85% 1x max reps@95%

C: 21-15-9 reps for time of:
Hang Power Cleans 155/105
Over the bar burpee (both feet must pass over the bar at the same time)

THIS WORKOUT HAS A 10:00 CAP

LIII: 15-12-9 at rx’d weight
LII: 21-15-9 at weights and subs of choice
LI: 15-12-9 at weights and subs of choice

PWMOB: Lax ball in C/S/B/Forearms. Pigeon Pose. Stretch hamstrings.

Advanced: 175/120
Endurance: None

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