Wednesday, October 19, 2016

Happy Birthday Randy

Photo stolen from Dave, our member who is a great sports photographer! www.lane1photos.com
This weekend was Randy's birthday. We purposely waited until after his birthday to announce it because he's an introvert like us and doesn't like the attention. So don't annoy him :)

We're really lucky to have Randy with us. In addition to his credentials and experience, he's a great instructor. He works with all kinds of athletes and can teach anyone how to lift well. When he's not coaching, I see him in the back sitting at his desk reading and learning about new ways to approach teaching and coaching. If you ever have a question about anything in the strength and conditioning world, just ask Randy. He'll have a good rant for you - especially after a shot of tequila.



Workout

push press 5x3
5 heavy swings between sets

then

EMOM 30:00
3 KB C&J
this is a long one, there won't be much warm-up time, so treat the first few rounds a lighter warm-ups and go up in weight as you feel better. The goal is to do the last half of the workout as heavy as possible (with good form)

Don't worry - this will be the last time you see KB C&J before Saturday



Endurance Option

accumulate 15 push press at 5RM
5 heavy swings between sets

then/or

EMOM 30:00
3 KB C&J
this is a long one, there won't be much warm-up time, so treat the first few rounds a lighter warm-ups and go up in weight as you feel better. The goal is to do the last half of the workout as heavy as possible (with good form)



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