Wednesday, November 20, 2019
The big question out there this week is who has their Christmas decorations up and who does not?
There are those people who have been waiting since Labour Day to get their decorations out on their house and those people who will wait until December 24th to cut down their tree! Which type are you?
We are looking at dates currently to host our annual 782 Christmas party here at the gym. (no pullups allowed)
Hope everyone is having a great week. Just a reminder that this statement is always true.
discipline > motivation
You will not always be motivated to train, to eat healthy, to go to bed on time, but through habits, self awareness, and some discipline you will be able to create a routine or lifestyle where you can continue to move forward even when the mood does not strike you quite right.
Hope you enjoyed the strength work today.
You will see a shift in the training over the next two months as we build strength, balance, and mobility. We will still hit all those energy systems and breathe heavy and work on skills, but now that the open has finished our big focus will be on increasing strength and building a strong foundation. You will notice that for 2-3 days a week there will be either base strength programmed or accessory strength added to the workout. This strength work that should be done with the same intensity as our class conditioning. Build a solid foundation and build the awareness in your body to be bulletproof. The main goal here is to get strong and be safe while doing so.
For our competition class our focus will still be on our Olympic Lifting and going back to basics with low loads and percentages and working on the details of each movement. Same goes with the gymnastics work. We want you to build some capacity and overall volume on each of the high skilled movements such as handstand walking, muscle ups, strict handstand pushups, etc. Everyone is welcome to competition whether or not they are preparing for a competition. Come one, come all.
Athletics - 6/12/430/530
Conditioning
‘The Bees Knees’
20 minute AMRAP
300m Row or 200m Run
25 Air Squats
20 Situps
15 Plate G2OH
10 Pullups/Ring Rows
Mobility in Strength
Back Squats
5 x 5
2 second pause at the bottom of each squat
After we finish this workout we will dive right into our strength work.
You may choose one weight here for each set or you may build up slightly as you feel better with this movement. Grab a barbell and get to work. Pause at the bottom of each rep with good form. Stay on those heels, pull that chest up, and drive those knees wide. Do not focus on the weight here, but the quality of movement on each movement and each second you are at the bottom.
782 Stars 4 Life - 10am (CF782)
Strength & Balance
4 Sets
10 Step Ups
10 Double DB/KB Deadlifts
5 Ring Rows
Conditioning
12 minute Partner AMRAP - alternate movements
10 Step Ups
5 Ring Rows
10 DB Snatches
5 Burpees
10 MB Situps
782 Kids - 330pm
Conditioning
‘The Bees Knees’
10 minute AMRAP
250m Row
20 Air Squats
15Situps
10 Plate G2OH
5 Pullups/Ring Rows
Mobility in Strength
Back Squats
5 x 5
2 second pause at the bottom of each squat
After we finish this workout we will dive right into our strength work.
You may choose one weight here for each set or you may build up slightly as you feel better with this movement. Grab a barbell and get to work. Pause at the bottom of each rep with good form. Stay on those heels, pull that chest up, and drive those knees wide. Do not focus on the weight here, but the quality of movement on each movement and each second you are at the bottom.
782 Competition Class - 630-830pm (CF782)
Conditioning
‘The Bees Knees’
20 minute AMRAP
300m Row/250m Ski/700m Bike
25 Air Squats
20 Situps
15 Plate G2OH
10 Pullups/Ring Rows
Mobility in Strength
Back Squats
5 x 5
2 second pause at the bottom of each squat
After we finish this workout we will dive right into our strength work.
You may choose one weight here for each set or you may build up slightly as you feel better with this movement. Grab a barbell and get to work. Pause at the bottom of each rep with good form. Stay on those heels, pull that chest up, and drive those knees wide. Do not focus on the weight here, but the quality of movement on each movement and each second you are at the bottom.
Olympic Lifting
7 minute EMOM
1 Power Clean + 1 Clean
7 minute EMOM
1 Push Jerk + 1 Split Jerk
Do not use a ton of weight for this. We are working here on quality as we build our foundation back up. Focus on feeling each position in your set up and when catching or finishing the movement.
Gymnastics
Warmup
2 Sets
2 Strict Pullups
3 Kip Swings
4 Ring Dips
10 Shoulder Taps (from wall walk or handstand position)
Strength & Skills
3 Rounds - for quality
100’ Handstand Walk
10 Bar MU’s
Rest 3 minutes before each round
We start build some capacity back into our gymnastics movements here. Scale your numbers as needed to get the handstand walking done in under 90 seconds and with the ability to do each set of bar muscle ups unbroken.
- Team 782