Sunday, June 21, 2015

Hiiiii guys!

Tomorrow 11:30 class is on as schedule. For comp class the gym will be run as open gym with our very own Jaymee Chung running the show. If you aren't sure what to do, find your weaknesses, make your goals, and work on your weaknesses. 

For our 11:30 class here is what you have in store. 

Strength

Pullup Progressions

  • Strict Pullups x 4-6reps x 3sets 
  • Kipping/Butterfly Pullups x 8-12reps x 3sets

or 

  • Over the bar Hold x 3sets (10-20secs) use a band or partner or necessary
  • Deep Ring Rows x 8-12reps x 3sets

You know where you are with these progressions so work on what you need to to get better at your pullups. Try to push the lines with where you are comfortable so you will continue to progress with this movement. 

Conditioning

5min AMRAP x 3 - rest 2mins b/w amraps

1. 

  • 10 pullups or ring rows
  • 150m run

2. 

  • 20 air squats
  • 20 situps

3. 

  • 10 Burpees
  • 150m row

3 very different workouts, but a chance to get better at each one. Push hard where necessary and don't hold back waiting for amrap number 3. 

- Team 782