Wednesday, June 27, 2018

G'day. 

Last day of school for those students tomorrow. Big, big day. 

And summer vacation coming up!! 

Keep up this good weather and we'll make for a good week!

Just a reminder that comp class will be at 630 tomorrow night. We will still be open until 8:30 for anyone that wants to come in at 7:30 and join comp class or do open gym. 

Strength

Back Squats x 3reps x 3sets

We'll take tomorrow to get your hips warmed up and then hit a bit of squatting to build some strength. This won't be crazy heavy as we want you working on technique and consistency as your primary goals. Take a few warmup sets and then hit 3 good working sets. We'll take about 12-15 minutes to get into these 3 sets. 

Conditioning

  • 15 Back Squats (50-60% of your final set)
  • 1K Run 
  • 15 Back Squats (same as above)

After we finish our 5 sets we'll set our weight for the workout. Keep it light as we are still working technique, especially after that 1K run. The run is all about moving just fast enough so that when you come in from the run you can get into those squats and still bust out 15 in a row with proper form. We can launch this off in 2-3 heats with people sharing bars from the rack. 

- Team 782