Week of 1/26/2015

Week 4. We will be transitioning to sets or complexes of 3 movements this week. The intensity will remain not be above 80% in most lifts but there will be

Week of 1/19/2015 (MLK Day)

This Monday is MLK day and the gym will only be open till around 2. I know some people are planning on training today (Sunday night) but feel free to

Week of 1/12/15

Week 2. I tried to add more pulling and overhead volume where possible. Let’s monitor how this week goes in terms of fatigue and hitting individual weaknesses. Monday – Snatch/Squat 1)

Week of 1/5/14 – New Cycle!

Monday – Snatch/Squat 1) High Hang Snatch: 5 x 5 – start at 50% and do not work above 70% – rest 2 minutes 2) Snatch First Pull: 5 x 5

New Year’s Eve!

Wednesday, December 31, 2014 No evening classes today! PreHab Front Rack Band Stretch, 1 minute each Gristle/Groiner Seated Wall Extensions x 15 Warm Up Run 400m 15 Jumping Squats 10

Week of 12/29/14 (New Year’s Week)

This week will have the exact same rep scheme and test as last week as it is another transition week. Work heavier than last week in each complex where possible.

Christmas Eve Eve

Wednesday, December 24, 2015 Bring your friends and family day!  Be sure to have them fill out a waiver and reserve their spot in class in advance HERE!  PreHab T

Week of 12/22/2015 (Deload/Christmas)

There will be VBC on Monday and Tuesday night. The gym will be open until the middle of the day on Wednesday, closed Thursday, and open until 11 on Friday.

RossFit

Wednesday, December 17, 2014 PreHab Seated Leg Raises, Straddle/Pike Calf Raises, 10 each side Plank, 1 minute Warm Up Run 200m 10 Pike Sit Ups 10 T Push Ups 10

Week of 12/15/14

Monday – Snatch/Squat 1) Snatch Pull: 4 x 3 @ all sets @ 100% – rest 2 minutes 2) Snatch: 3 sets of 2 reps @ 85-90%, 4 singles @ 95-100%