Thursday, November 5, 2015

Hello again! 

Back at this Thursday. I was excited to see how excited everyone was for this grinder we had today. Everyone came in with the right attitude and you all looked good doing it. Keep up that great work in and out of the gym going into the weekend. 

Strength

Back Squats - After a solid warmup, work up to a weight you want to start with in the following EMOM. In the EMOM you can build in weight over the course of your sets. 

10 min E2MOM 

  • 2 Back Squats 

This is every 2 minutes on the minute, which means you will be doing 5 sets within the ten minutes. Take your time within the rest period and build up in weight if you can. Stay mobile and get mentally prepared to hit that weight. You should be ending at about 85% of your 1RM, but it's all based on how you are feeling that day. 

Conditioning

3 rounds for time

  • 30 air squats 
  • 30m walking lunge
  • 60sec plank 

The 30 air squats are pretty self explanatory. For the walking lunges move across the padded floor from the platform to the grey floor in front of the mirror. We will say that is about 15m. There and back is a total of 30 metres. Knee touches the floor or just above it. Come back and hold a solid plank to finish the round. 

- Team 782