Monday, June 29, 2015

Body Spec truck will be at MDR starting at 3:30 today!  Schedule your scan HERE.

Bring your friends and family in for a free workout this 4th of July!  We will be open for all normal group classes!

Weekly Programming:  Group Class and FastFit

Prehab

Keg Drill x 2 minutes
Bottom of the Squat x 2 minutes
Fire Hydrants x 10 each leg each direction
Sampson Stretch x :30 each

Warmup

Double Under practice x :60
Groiners x :30 each
Side Plank Leg Raises x 10 each
Double Under practice x :60
Wall Squats x 15 reps
Pause Front squats x 5 reps

Strength

Front Squat – take 15-20 minutes to warm up and complete sets of 3 reps at 60 %, 70%, 80% and  3 + reps at 90%.

Notes: IF YOU PERFORMED 3+ REPS Last time please add 5-10lbs to your 1RM then take your percentage off of that number. If you did not please keep your 1RM the same. Make sure on the last set you complete as many reps as you can (safely at 90 percent). Maintain straight posture as you lower yourself down. Make sure the hip crease is below the knees before you stand up. Fight for the front rack position as the weight gets heavy by keeping those elbows as high as you can. Please add a box if you struggle to get below parallel. If that is the case please keep the weight light until proper form and technique is achieved.  

Conditioning

10 min AMRAP
10 Overhead Squats
50 Double Unders

Notes: The RX+ weight is 95/65lbs. RX weight is 75/55. This is meant to be light so please do NOT go up in weight higher than 95/65. All weight must start from floor and not from a rack. If you cannot perform Double Unders please complete 150 singles. If you do not feel comfortable in the Overhead position or have a mobility issue please substitute front squats for overhead squats.

Cool Down

2 Rounds:
Wrist Strengthening Exercises x 15-20 each direction
Calf Raises x 15-20 each leg
PVC Dislocates x 15