Wednesday, March 22, 2017

Don't forget Saturday mornings at the gym

With Randy out of town this week, I've been having fun working with his athletes.  Here's Lily doing a power clean wall stomp - part of Randy's secret sauce for runners.
Saturday morning is fun time at the gym. Kevin has been doing some longer rowing workouts. He's currently putting together a real program for the summer. It doesn't matter if you want to dedicate your summer to getting better at rowing or just want to stop in on a few Saturdays, you should take advantage of this. It's a good way to get some focused practice at rowing.

Amy has been focusing on longer kettlebell workouts also on Saturday. Without the time pressure of a normal class, Amy gets to experiment with longer workouts and better complexes. I can tell those of you who have been participating because your form is awesome!

Saturday is also time when you can make up a missed strength class. Jordan programs a 4-day cycle, so you have two days to make up a missed class - Friday with Jordan and Saturday with Amy.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

front squat 8-5-3x5

Accessory/Skill

2 TGUs between strength sets

Group Workout

6 rounds
3 hang power cleans
5 tall box jumps
rest 90 seconds



Subscribe to our RSS Get our blog posts in your inbox

Sign up for classes
Free endurance program ebook