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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Thursday, August 22, 2013

Mobility Class with Coach Joao. Pec Minor work…

Fitness:
A. 6 sets:
Back Squat 3-4 reps
B. 5 Rounds for time:
5 Thrusters (135/95)
400M run

Health:
A. 6 sets:
Back Squat 3-4 reps
B. 4-5 rounds not for time:
4-5 Thrusters
Heavy Farmer Carry to end of rink and back

Performance:
A. 6 sets:
Back Squat 3-4 reps
B. 5 Rounds for time:
5 Thrusters (165/115)
400M run

Coach’s Tips

We continue with our patient lifters squat program.  If you were able to get 6 sets of 4 reps at the same weight last time, please increase the weight by 5 to 10 lbs today and try to get 6 sets of 4.  If you did not get 4 reps for all 6 sets last time, please use the same weight as you did last time.  If you are new to this, please choose a weight that you think you can do for 6 sets of 2 to 3 reps, but stay at the same weight for all sets and try to get 4 reps on each set.  In part B, we continue our thruster met con progression.  You may have noticed a lot of workouts with thrusters and running and you may also have noticed that the thrusters are getter heavier every time.  Keep this in mind as you select weights for this workout.  If you have any trouble with the front rack position for thrusters, dumbbell thrusters are a great substitution.

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