Happy Valentines Day!

Saturday, February 14, 2015

Self Defense Class with Causey at 11am-1pm – $25 for non members

Prehab:

Monster walks, 10 each direction
10 Banded squats
20 Prone PVC Dislocates
Downdog Ankle stretch, 20x
Gristle/Groiners, 2 minutes

Warm-up:

2 minutes skipping rope/Double under practice
10 Squats
10 Burpees
10 Reverse Lunges
10 Pike Sit ups

Cool down:

Couch stretch, 1 minute each
Pigeon stretch, 2 minutes each
Calf stretch, 1 minute each

Fitness Strength

Back Squat 5-3-2-1-1

Notes:  Build up over each set to your heaviest single rep.  Rest no more than 2:30 between sets.  New athletes should focus on quality over load and use a box if needed to ensure quality depth and form.  Experienced athletes should attempt to perform 100% on their first single.

Advanced Strength

Back Squat:
5 reps @ 80%
3 reps @ 85-90%
1 rep @ 95%
1 rep @ 100-100+%
2 reps @95%
Rest 2:30-3:00 between sets

Notes:  If you are feeling good today, go for a PR !  Remember, you cannot PR on any given day.  We will be doing this again next week, so prioritize safety and quality movement above all else!  Be sure to let anyone around you know that you might bail the bar or ask for spotters.

Partner Conditioning

20 minute AMRAP:
10 Burpees
200 meter Run
30 meter Walking Lunge
30 Double Unders

Notes:  Each partner will perform the given movement before moving onto the next.  Meaning, partner 1 will burpee, then partner 2 will burpee, then partner 1 will run, then partner 2 will run, etc.  New athletes may scale the walking lunge distance if needed to maintain form.  Scale the double unders to 90 singles or 15 attempts.