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MOBILITY: Mar 03-09, 2014.

March 2, 2014 by ·

MON March 03/14 FOCUS – Anterior Chain- chest, trunk, hip flexors, front of ankle opening TUES March 04/14 FOCUS – Shoulder rotators WED March 05/14 FOCUS – Posterior Chain THURS March 06/14 FOCUS – Feet/Ankle/Knee/Hip FRI March 07/14 FOCUS – Chest/ Back rack

POWER: Mar 03-09, 2014.

March 2, 2014 by ·

  MON March 03/14 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 6×6 @ 68% B. Bench press 6×6 @68% C. Deadlift 6×5 @ 68% TUES March 04/14 REST DAY […]

Synergy Trainer BOSS Strength Testimonials

February 24, 2014 by ·
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Boss Strength Institute (Scotty Butcher and Chad Benko) put on a full weekend course on strength training called “The BOSS Strength – Foundations in Strength Training for General Populations”.  The weekend was a huge success with 15 individuals taking in the first BOSS full weekend course.  We had individuals from all across the province attend […]

GYMN: Feb 24-Mar 02, 2014.

February 23, 2014 by ·

  TUES February 25/14 A. 10-15 minutes static position work – try to accumulate 60sec of quality work on one skill at a difficult level that allows for 3-5 sec of work/set. B. 25 minute – EDT – maximal strength (3-5 reps) – Upper body push – Upper body pull THURS February 27/14 A. Artistic […]

H&F: Feb 24-Mar 02, 2014.

February 23, 2014 by ·

  MON February 24/14 WARM-UP – circle run with (4 laps forward, lateral shuffle in/out, crossovers in/out, high knees, butt kickers, skipping arm circles both directions), bottom squat reach backs, bottom squat forward bends, 15 sit-ups, 15 supermans WOD –  A. Back squats – work to max effort in 25 minutes B. Complete 4 rounds of; – […]