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
1a) Barbell Good Morning @ 3011
- x 4-6 x 4 sets
1b) Box Jump
- x 3 x 4 sets
Strength Notes
Today’s strength is barbell good mornings and box jumps. You will alternate between the two for 4 working sets.
For the barbell good mornings, every rep is performed with a :03 lower, :01 up, and :01 pause between reps. Begin at a light weight and aim to complete 6 reps. If that weight was really light, you may build across the 4 working sets as long as you are able to maintain the tempo. However, your focus on this movement should be on maintaining a really long range of motion and feeling a stretch in your hamstrings.
The focus on the box jumps today is explosiveness. You may increase the height throughout the 4 sets, but make sure you are maintaining a soft landing.
Conditioning
Working in teams of 3, alternating full rounds, complete as many rounds as possible in 21:00:
- 8 Burpees over the Sandbag
- 40m Sandbag Carry
- 8 Burpees over the Sandbag
Conditioning Notes
Today’s conditioning is a time priority to be completed in a team of 3. The first team member will complete 8 burpees, the 40m carry, and 8 burpees while the other two rest. Once athlete 1 is done, athlete 2 will begin their full round. Continue rotating in this order for 21 minutes. Every time an athlete completes a round, that is 1 towards your score.
The burpees should be completed quickly and take less than :30 each set. Adjust the reps to a number that you can complete quickly.
The sandbag should be heavy, but you should be able to complete the 40m carry unbroken across several rounds.