Thursday, February 5, 2020

Good evening ladies and gentlemen!

Hope you are all enjoying the week and getting outside to enjoy a bit of that sunshine.

This weekend classes on as usual with a trial class Saturday at 12 at Athletics and Sunday at 11 at North River Road. We start Fundamentals (630, Athletics) and CF101 (730, CF782) on Monday night so if you know anyone interested get them involved!

Remember to get your teams signed up for MayDay Mania as well, coming up on the May long weekend, the 16th and 17th. Divisions for everyone including IceBreaker, Scaled, Rx, and Masters.

Athletics - 430/530/630

Strength

Back on the ol’ strength train.

Like I have told many athletes before, building up strength is so important for life. It should be monotonous and repetitive, but it works. Getting your team together at the bar makes it what it is though. So get your crew in for your class and let’s get to work.

12 minutes to build to a heavy 3 rep Bench Press.

3 reps x 4 sets

After each set of bench press complete 5 Deep Ring Rows to keep everything balanced out in the shoulders.

Take a set with the barbell to get warmed up and then hit 4 working sets building up in weight. For sets 3 and 4 the last rep should be difficult, but manageable.

For example my lifts would look like this:

3 reps @ 135lbs (Warmup); 3 reps @ 155lbs; 3 reps @ 175lbs; 3 reps @ 185lbs; 3 reps @ 195lbs

A couple less reps from last time, so a bit heavier is the goal!

Conditioning

‘Pull the Chute’

18-15-12-9-6-3

Squat Jumps

MB Situps

Pushups

MB Slams

Ring Rows

A little something for everyone here. Grab your medball and some space and get to work.

16 minute time cap

- Team 782