MON January 06/13
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
TUES January 07, 2014
REST DAY
If interested in learning more about the HSPU – attend todays Gymnastics class as we will be doing a lengthy session on HSPU technique and regressions.
WED January 08/14
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 followed by 2-3 rounds
WOD
A. Front squat – build to a single at 72% then, 5×3 @ 64%
B. Bench press with 3 count – build to a single at 85.5% then, 5×3 @ 76%
Today at 6:30 we will be completing a 2 hour clean and jerk seminar. If you want to learn more about the clean and jerk – how to or to tweak basic technique – then this session is for you.
THURS January 09/14
Rest Day
FRI January 10/14
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 followed by 2-3 rounds
WOD
A. Back squat – build to a single at 90%
B. Bench press – build to a single at 92.5%
C. Deadlift 5×2 @ 85%
TODAY is part of the grand opening months showcase on specific movements and what specialty classes are all about. Todays focus is Back squats. Coach Connor will be addressing common faults, and teaching progressions of the back squats to ensure optimal performance within the sport of powerlifting. Atheltes will haev teh opportunity to work up to 90% of their best Back squat.
SAT January 11/14
REST DAY
A great complement to powerlifting is Strongman training today at 1:30-3:30 we will have two Western Canadian Strongman competitors come help us out in learning more about stone loading and log clean and press. More to come on Strongman int eh future – this is a great starting place to begin the learning.
SUN January 12/14
REST DAY
Today at 1:00pm Scotty Butcher and Chad will be hosting a lecture on HIIT training – the what, how, why, etc. of HIIT style training and why we use it so regularly. Please attend if you wish to learn more about what we do and why we do it.
