Wednesday, May 24, 2017

Only 4 more sleeps til MayDay Mania!

Can't wait. Few more things to do and we'll be all set up!

Strength

Clean + Front Squats

  • 1 Clean (squat preferred) + 2 Front Squats x 5 working sets

Take some time to build up in weight and then hit 5 good working sets. 

Conditioning

7min Ascending Ladder

1,2,3,4...

  • Front Squats (155/105lbs) (135/95lbs) (75/55lbs)

14 Abmat Situps between each set. If you squat clean the bar it counts as your first rep. 

- Team 782

Monday, May 22, 2017

Hello!

Victoria Day weekend and Juliette's birthday!

If you are free come meet us at 3pm at the Beer Garden.

And get yourself ready for MayDay Mania 2.0! Coming to you this Saturday. 

Strength & Conditioning

25min AMRAP - Teams of 4

  • 5 Burpee Box Jump Overs each (facing box)
  • 10 Push Press each (115/75lbs) (95/65lbs) (75/55lbs)
  • 15 WBS each
  • 20 DU's or 20 Lateral Jumps
  • 250m Run Together

Holiday workout and a celebration for Juliette turning 25!! Find a team and get ready to throw down. One teammate works at a time as you move through each of the movements until you get to the run which you will do together. I'll let you know how we are setting up the gym when we all get there tomorrow!

- Team 782

Saturday, May 20, 2017

Time to get a little technical this Saturday and lift some weight!

Strength

Clean & Jerk

Full on squat if possible and split or push jerk to finish off those reps. We'll work on your form for 10 minutes before diving right into the workout!

Conditioning

  • 1K Run
  • 10 Clean & Jerks (185/125lbs) (135/95lbs) (95/65lbs)
  • 1K Run
  • 10 Clean & Jerks (185/125lbs) (135/95lbs) (95/65lbs)

Little bit of a longer run to start off our long weekend and time to lift some heavy weight!

- Team 782

Thursday, May 18, 2017

Good evening ladies and gentlemen!

Another amazing evening here at the gym. Love that beautiful weather. 

Strength

Deadlift x 3reps x 5sets

We'll take the first bit of class after the warmup to hit a few sets. Lift by feel today and move up in weight as you feel necessary. 

Conditioning

8min Ascending Ladder

  • 2 Deadlifts
  • 4 WBS
  • 4 Deadlifts
  • 8 WBS
  • 6 Deadlifts
  • 12 WBS
  • 8 Deadlifts
  • 16 WBS

Gotta keep you on your toes. Deadlifts go up by 2 and WBS go up by 4 each round. Gotta test out that math as well.

- Team 782

Wednesday, May 17, 2017

Another beauty day here at 782. Love OHS, but today 95lbs felt like a million tons. 

O Well. On to the next one!

And that next one is tomorrow. 

Remember that we have comp class on Wednesday nights at 730. Come at 715 to warm up and be ready to train at 730. 

Strength

KB/DB Complex Practice

  • Power Clean 
  • Front Squat
  • Thruster
  • S2OH
  • Stationary Lunge (L + R)

We'll grab a set of DBs or KBs and move you through this complex before setting off on the workout. Move with a purpose and move efficiently.

Conditioning

5 rounds for quality DB movement

  • 1 DB Complex - Power Clean/Front Squat/Thruster/S2OH/Lunge
  • 10 Burpees
  • 250m Run

We'll share DBs/KBs with a partner and move you through this 5 rounder efficiently. Don't worry too much about time, but move with a purpose again through each round. 

Team 782

- Team 782

Tuesday, May 16, 2017

G'day ladies and gentlemen!

Hope that rain lets up on us soon and we can get that garage door open again. Had a great weekend in here with the sun out and the door open for us to enjoy it!

Reminder to pick up your shirt if you have ordered and paid for one. This weekend we'll start selling the extra shirts we have ordered for those that did not pre order their shirts. 

Other than that get registered for volunteer for a judge or just help out at MayDay Mania on May 27th! Can't wait!

Strength

Overhead Squats

We'll bring a barbell out tomorrow and get you squatting with a nice solid overhead position. 

Conditioning

15min AMRAP

  • 15 Box Jump Overs
  • 15 OHS (95/65lbs) (75/55lbs) (55/35lbs)
  • 15 MB Slams

Some grunt work sandwiching a beautiful movement if done right. We'll get you set up to move well and move right and go from there. 

- Team 782

 

Monday, May 15, 2017

Another big start to the week!

Strength

C2B/Pullup/Ring Row Progressions

We'll work for 10 minutes on where you are and how we can get you from where you are to where you want to be in the best, safest way. 

Conditioning

  • 25 C2B/Pullups/Ring Rows
  • 50 Situps
  • 75 DU's/225 SU's/90 sec DU practice
  • 100' Farmers' Carry
  • 75 DU's/225 SU's/90 sec DU practice
  • 50 Situps
  • 25 C2B/Pullups/Ring Rows

Some grip work, some core work, and just some good ol' fashioned work. 

- Team 782