Schedule Update
This Saturday’s (February 1) Open Gym from 0830-1000 will be cancelled due to Rupert’s gymnastics workshop.
All other classes are scheduled as normal. Thank you for understanding.
Strength
Front Squat
- build to a heavy 1 @ 21X1
- drop 10% and complete 2 more sets of 1 rep
Strength Notes
Today’s strength is front squats. As you build up in weight, each rep will be performed with a :02 descent, :01 pause, and explosive on the way up. Continue to make small jumps until you find your heavy single for the day. Pay attention to how fast you stand up out of the bottom of the squat. If there is a struggle through the sticking point, you know to either make a small jump or call it there. We don’t want any failed reps today. After you find your heavy single, take 10% off the bar and perform 2 sets of 1 reps with no tempo restriction.
Conditioning
With a partner, alternate every 2 rounds, complete 3 sets of 2 rounds each:
- 20m Dumbbell Front Rack Walking Lunge (35/50)
- 12 Pull Ups
Conditioning Notes
Today’s workout is a task priority to be completed with a partner. Partner 1 will complete a 20m lunge, 12 pull ups, another 20m lunge, and 12 pull ups while partner 2 rests. Partner 2 will then complete 2 rounds of a 20m lunge and 12 pull ups. This pattern continues until both partners have finished 3 sets of 2 rounds.
The dumbbell walking lunge should be completed with a weight that allows you to complete all 20m without putting the dumbbells down. It will get challenging towards the end but if you need to take a break, the weight is too heavy.
The pull ups should take no longer than :30 to complete. You may adjust the number if 12 is too many to complete in that time. Any style of pull up is permitted. If you do not yet have 5 strict pull ups unbroken, you will perform either jumping pull ups or ring rows instead of kipping pull ups.