Schedule Update
Please note the following will be our schedule during the holidays:
- Tuesday, December 24th (Christmas Eve)
- 0900
- Wednesday, December 25th (Christmas)
- Closed
- Thursday, December 26th
- 0830 Open Gym
- 1000
- Tuesday, December 31st (New Year’s Eve)
- 0530
- 0630
- 0730 Open Gym
- 0900
- 1000 Open Gym
- 1130
- 1715
- Wednesday, January 1st (New Year’s Day)
- 0900
If a class is not listed above, it has been cancelled. Thank you for understanding and have a great holiday.
Strength
Bench Press
- build to a heavy single with a pause on the chest
Strength Notes
Today’s strength work is bench press. Your coach will take you through a good shoulder and wrist warm up before you start benching. Once you start benching, perform at least 5 reps with the empty bar and very light weights to warm up. Make small jumps and once the weights become moderate, stick with just one rep at a time. We recommend at least 2:00 rest between heavier sets. Every rep will be performed with a pause on the chest. Always use a spotter.
Conditioning
In 12:00:
- 50/40 Calorie
then with the remaining time complete as many reps as possible:
- 3 Shoulder to Overhead (115/75)
- 3 Pull Ups
- 30 Double Unders
- 6 Shoulder to Overhead
- 6 Pull Ups
- 30 Double Unders
- 9 Shoulder to Overhead
- 9 Pull Ups
- 30 Double Unders
- …continue adding 3 reps to the shoulder to overhead and pull ups
Conditioning Notes
Today’s workout is a time priority with a calorie buy in. The calories should take no more than 4:00 to complete. Adjust the number if necessary. Choose a weight on the barbell that allows you to complete at least 12 reps unbroken. The technique we recommend is a quick push jerk. The pull ups should be done quickly. Don’t allow these to go to singles. If that pull up volume is too high, adjust the reps to 2-4-6-8…, or switch to jumping pull ups. The double unders should be done unbroken every time. Either adjust the number of reps or perform single unders to accomplish this.