4/9/2019

Sessions @ 5.15,6.15,8.15,11.30,4.30,5.30,6.30

Big News!
Make sure to sign up for next weeks Nutritional Consults. It’s free and a great way to get a bit of direction or accountability on your diet. Works best when consults are scheduled every month!

5k on Sat April 27th! The Event is ‘Be a Hero, Race For Zero’ which supports Adoption and better foster care situations. Would love to see EVERYONE show up and have a good time, but we will have sessions at the gym if you choose not to.

Sunday School! April 28th after the 12.30 session, we will be doing a Nutritional seminar that recaps the Metabolism Reset Diet by Dr Alan Christianson. The goal of this diet is to help you liver ‘clear’ out so that it can function properly and you have a more flexible metabolism. I was impressed by the solid foundation of the diet (they still adhered to basic principles that we believe here at 540) and the unique execution and plan. The seminar will be no longer than 30 MINUTES!:)

As we continue to educate our selves in new areas here at 540, plan on seeing more of these 30 min continuing education opportunities pop up.

Deads
Metabolic
8 sets of 5 No Touch Deads @ 65-70
Aggressive
4-4-4-3/3-3-3@60,70,75,80,80,80,80 1020/3040 
Structural
10 sets of 3 No touch - Rest 1-2 between each set

Alt sets w
Bench
8 reps @ 60-65 / 5 reps @ 75-80

Run 400
Rest 1
Run 800
Rest 2
Run Block

Trevor Belline