Wednesday, February 17, 2016

Important schedule changes this week

Ben won best lifter under 20 at the meet this weekend. 
Randy is going to be traveling this weekend so that he can coach Ben at Junior Nationals. He'll be leaving Thursday and will be back Monday. So we will not have any individualized programming hours on Thursday afternoon or Friday. If you want to come in and get your workout in, feel free to overlap with the Noon class or the 5:30 class. We will set aside some platforms for you. We can all work out at the same time. Same for weightlifting club - come in during the 5:30 class - and get through your workout so that you are done by 6:30. On Saturday we'll all work out together at the same time too. Everyone can come in at 10:30-Noon, and we'll run S&C, individualized programming, and weightlifting club hours all at the same time. See it as a chance to meet people you don't usually train with.

As always, look at the schedule, we'll keep that up-to-date.

Electronic logs. A few people have asked about getting access to our electronic log system. If you're interested, ask Mike or Amy, and we'll get you all set up. If you've having trouble keeping track of your lifts, this is a very convenient way to do it.
Workout
strength - add weight from last time (more info) 

front squat 3x5 

then

4 Tabatas*:

KB Swing
Row (for calories)
Push-up
Wall ball

*A Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest - a total of 4 minutes. This is a longer conditioning workout where we concatenate 4 Tabata intervals together - this will be a 16 minute workout.  You'll do all 8 intervals on your movement before rotating to the next one.