Thursday October 23, 2014

Jameson and FJ are leading an Olympic Weightlifting seminar Wednesday October 29 at 7PM!

Bring a Friend Day is Saturday November 8! Be there!

Nels has a love/hate relationship with the Assault Bike!

Nels has a love/hate relationship with the Assault Bike!

Warm Up
Air Squats
Slow and Controlled Reps!
A. Upper Body Pull
DB Row
3-5 Sets x 6-8 Reps
2 Second Hold at the TOP, 3 second Descent to the BOTTOM, explode up
B. Z1 Circuit 20 Minutes
Row 500m
Bike 30 Calories
10 Burpees
Notes: Part B should stay Z1. Focus on good solid movement!
Wednesday October 22, 2014
Jill AD wit' da babayyyy

Jill AD wit’ da babayyyy

Warm Up
Inchworms with Push Up
A. Goal Work
Continue to work on your goals for Phase 1!
B. Bench Press
Climb to a 1RM Bench Press.
What is your 1RM Power Clean? These numbers should be pretty even!
4 Sets
C1. Tricep Extensions x 10
C2. Bicep Curl x 10
C3. ABS (GHD Sit Ups, Strict TTB, Etc) x 10
Tuesday October 21, 2014
Beans isn't impressed with the Dog Party

Beans isn’t impressed with the Dog Party

Warm Up
Jay Grimes Ab Routine
Do 6 reps and 6 seconds of each movement
A. Upper Body Pulling
AMRAP 3
Pull Ups
*Must control the descent. No dropping from the top
*Do negatives with a 3 second descent for scale
B. MAP at 85% Effort
AMRAP 10 
 8 KBS  (70/53) EYE LEVEL ONLY
10 Burpee
20 Lunge In Place
Rest 5 Minutes
C. AMRAP 10
5-10 Push Ups
Suitcase Walk (70/53 down and back)
20 Abmat Sit Ups
*Notes: Please keep the AMRAPs aerobic! So go hard but be able to breath through out. Pace, pace, pace!