Strength
1a) Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press, 8RM, then two drop sets @ 90%
1b) Pendlay Rows, 3×10 AHAP
Conditioning
21-15-9
If you cannot do 10 quality push ups consecutively, then do push ups, not ring dips.
Strength
Fitness: Deadlift, 4×2 Linear Progression
Performance: Work to a 3RM with a two second pause at the knee during the first rep only. Then two drop sets at 90% with no pauses.
Conditioning
Teams of two, OPWAAT, 15 minutes, as many rounds as possible:
0845 Weightlifting
1) Snatch, pause three seconds 2″off floor and three seconds in bottom of receiving position: 3@ 40%, 3@ 50%, 2@ 60%, 2@ 70%, 2@ 75%, 1@ 80%, then find max with zero misses
2) Push Press, work to a 5RM, then two drop sets @ 90%
1000 CrossFit
Working in teams of three, 30 minutes, as many rounds as possible:
Strength
Fitness: Back Squat, 3×5 Linear Progression
Performance: Back Squat, work to a 5RM with a 3 second pause at bottom during first rep only. Then two drop sets at 90% with no pauses.
Conditioning
3 rounds of:
Rest 1:00 between each round
Mobility
Pigeon Pose, keep chest up and hinge forward at hips. Experiment with PNF by pushing knee into ground. Accumulate 2 minutes per side.
We are excited to announce a new class: Restore
This class will meet Sundays at 10AM and will focus on restoring and maintaining functional ranges of motion.
Expect an intense session of mobility utilizing proven techniques such as proprioceptive neuromuscular facilitation stretching (PNF).
Just like getting strong- getting supple requires hard work- and this is exactly what is often missing from our mobility work.
Mobility and deep stretching is something we often don’t have time to delve into during our already full hour of strength and conditioning in daily classes. We hope that with this class however we can bridge the gap and not only make improvements during this hour, but also allow our athletes to add to their arsenal of mobility tools to use on their own.