Wednesday, July 29, 2015

Hello everyone!!

We have some great work ahead of us on Wednesday. A bit of Olympic lifting and core work in store after a barn burner today. 

First a couple of announcements for this weekend and future events. We will be having the beach workout this Saturday at 11am at Tracadie Beach. We will be running the 8am, 9am, and 10am classes as usual for people that can't make the beach workout on Saturday. If you are unsure about the location talk to Jaymee, Mike, or myself. Bring some beverages and toys for afterwards if you so desire. 

As well a shameless plug for my family and a little information about Clinton Hills, where we will be running the Island Expedition on Saturday, September 26. Start spreading the word among your friends. We will be looking at starting the first heats around 11am for the race. 

Starting July 30th, this Friday, Clinton Hills will be running a 'Music in the Loft' Show from 6pm until 10pm. This will be held every Friday for the rest of the summer. I have attached the CBC news article about the shows. Get a group together and come check it out!

http://www.cbc.ca/news/canada/prince-edward-island/clinton-hills-renovated-1950s-dairy-barn-to-host-music-in-the-loft-1.3160246

Strength

10mins to establish a 1RM Power Clean and Push Jerk

10mins to establish a 1RM Clean and Jerk

Interesting eh. Although this may not be, (it shouldn't be) your true 1RM for these movements after all the work we did this week we are going to take these movements and the weights we establish to work into our strength cycle which will begin in the middle of August. For the first 10 minutes you will hit a power clean and push jerk, which should be the limiting factor and as soon as that 10 minutes is up you will start hitting a clean (preferably squat, but power is still OK) and then a split jerk, which will allow you to push more weight over your head. You will work on this movement for the next 10-15 minutes.

Conditioning

  • 2min plank (elbows)
  • 15 deadlifts (185/125lbs) (155/105lbs) (115/75lbs)
  • 90sec plank
  • 10 deadlifts
  • 1min plank
  • 5 deadlifts
  • 30sec plank

Ooooooooo... Looks like fun. Five minutes of planking and some deadlifts. Stay light on the deadlifts and move the weight very, very efficiently to stay engaged in the hamstrings and use the back as an accessory tool for your body so it is not taking on the majority of the weight. 

- Team 782