Thursday, August 11th 2016

Schedule Note:

The gym will have an adjusted schedule for this Friday (8/12) and Saturday (8/13) as Kristen and I will be out of town.  Coach Bettencourt will be running the show while we are away.  See everyone on Monday!

Friday, August 12th:

There will be no 12:15pm and 4:30pm class.

5:30pm only

Saturday, August 13th:

No 9am class

10am-12pm Weightlifting is still on

 

 

Warm-Up/Movement Prep:

Wall Squats – 2 x 10

Pass Throughs x 15

KB Deadlift – 2 x 10

Push-Up Ladder – 2 x (1-5)

 

Strength:

3 to 4 Sets of Six Way BB Complex:

6 x Deadlift

6 x Bent-over Row (back parallel to floor) +

6 x Hang Clean +

6 x Front Squat +

6 x Push Press +

6 x Back Squat +

6 x Push-up

Do these all in a row without letting go of the bar.  3-4 sets, Rest 1-2 minutes between each

Increase weight on bar with each set, i.e. 75#-85#-95#-105#

 

Conditioning:

"Those Burpees Suck"

10 x Pull-up

20 x KB Swing @ 24kg/16kg

30 x Box Jump @ 24" Box

40 x Push-up

50 x Sit-up

60 x Burpee

10 x Pull-up