Feature Video -many of you I am sure have seen this video of “The strongest man you have never heard of” – CT Fletcher. I guarantee you will enjoy it if you have never seen it before.
MON July 01/13 – Prep 1, Week 2
GYM CLOSED FOR STAT
TUES July 02/18 – Prep 1, Week 2
REST DAY
WED July 03/19 – Prep 1, Week 3
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 – 10-15 band pass throughs, 10-15 band straight arm pull-downs, 10-15 band chest flys, 10-15 band pull aparts, 10-15 band external rotations.
WOD
A. Press – work to max effort 4
B1. Seated Neutral grip DB press 3-4 x 12-15 – rest 10sec
B2. Standing b/o DB lateral raises 3-4 x 12-15
B3. Standing mid grip cuban press 3-4 x 10-12
a- work to max effort 4 rep press. This should take no more than 30 minutes in your groups.
b1+2 – Carry on with pressing exercises but seated. Pull out a bench and use a set of DB’s for a high rep st of seated neutral grip presses. DB bent over laterals will be with a light weight and focus your efforts on mid back/rhomboid contraction with a controlled eccentric. The cuba n presses are done with a press grip or slightly wider – stand with a BB at your hips and raise it over head with out any hip or leg action at all (looks like a muscle snatch).
THURS July 04/20 – Prep 1, Week 2
REST DAY
FRI July 05/21 – Prep 1, Week 2
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 – 20 squat to stands, 20 squatting hip rotations, 10 BB good mornings, 10-20 banded knee BB back squats.
WOD
A. High bar back squat – work to max effort 4
B1. DB high box step-ups 3-4 x 12-16
B2. Partner assisted glute ham raises 3-4 x 8-10
B3. Weighted sit-ups 3-4 x 12-15
– a- last week you had low bar squats – this week high bar squats. Work to max effort 4 rep.
– B1+2+3 – high box step-ups – do not use your hands or a jump to get on box, it will not be a stick step-up, but try to maintain tension int he front leg and push through a flat front foot throughout. Partner assisted glute ham raises are doen while kneeling and a partner holds your heels down towards the floor – the working partner will simply slowly lower (3-4 seconds) and then drop and pull-up with their hamstrings to beginning position. Weighted sit-ups are done with ana extended arm.
SAT July 06/22 – Prep 1, Week 2 –
CLASS CANCELED DUE TO POWERLIFTING SEMINARS
SUN July 06/23 – Prep 1, Week 2
REST DAY
