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OLY: Mar 31 – Apr 06, 2014.

March 30, 2014 by ·

– First week into the build up for Senior Nationals – this week is very high volume.  It is important you put the time in this week and develop the skills and address weaknesses.  The volume will slowly lower each week leading into Nationals (May 16-17-18) MON March 31/13 – Prep – Wk 1of4 WARM-UP […]

POWER: Mar 31 – Apr 06, 2014.

March 30, 2014 by ·

  MON March 31/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Bench press 6×4 @ 75% B. Deadlifts 1×5 @ 70%, 2×4 @ 75%, 3×3 @ 80% TUES April 01/14 REST […]

MOBILITY: Mar 31-Apr 06, 2014.

March 30, 2014 by ·

MON March 31/14 FOCUS – Anterior Chain- chest, trunk, hip flexors, front of ankle opening  TUES April 01/14 FOCUS – Shoulder rotators and torso- external and internal rotation of the shoulder, torso flexion and extension  WED April 02/14 FOCUS – Posterior Chain- upper and lower back, hamstrings, calf, ankle and bottom, of the feet. THURS April 03/14 FOCUS […]

Saturday Specialty Class Schedule changes

March 26, 2014 by ·

Just a heads up to all those who take in weekend SPORT/OLY/ and STRONGMAN classes. All Saturday classes for these sports will be cancelled as all our trainers are away competing at Western Canadians in Weightlifting or Nationals in Powerlifting. Sadly these classes will be cancelled for the weekend. Normal Group Classes will continue as […]

POWER: Mar 24-30, 2014.

March 23, 2014 by ·

  MON March 24/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 2×3 @ 70%, 3×2 @ 75% B. Bench press 2×3 @ 70%, 3×2 @ 75% TUES March 25/14 REST […]