Thursday, September 22, 2016

What a scary day we had on the Island. 

I'm happy to hear that everyone is safe and sound and each and every school handled the situation that was presented in a calm and professional manner that kept everyone around them safe and calm. 

To all our teachers and students that attend 782 if you need anything from us let us know. 



  • 3 reps @ 80%
  • 3 reps @ 85%
  • ME reps @ 90%

Same rep scheme as earlier in the week. Use this time to move some weight and keep your form on point. 

Accessory Work

  • Single Leg KB Deadlift x 5reps (each leg) x 2sets
  • Russian KBS x 15reps x 3sets
  • Hollow Hold x 30secs x 3sets
  • Superman Hold x 30secs x 3sets

Something a little different to finish off the day. To work on balance and symmetry we'll be working on our single leg KB deadlift with some Russian KBS to strengthen up through those glutes and hamstrings. With the hollow hold and the superman hold we will work on some core strength in our lower back and abs. Take your time through these 4 movements. There is no set time cap or correct method to go through these movements, but move with a purpose and move with quality. 

- Team 782