Friday, December 8, 2017

Finishing up Test Week.

Sarah getting her lats firing before her PR bench press
Today's the last day of test week, we've seen lots of good progress so far this week - Brian got his 2017 goal of 100kg over head. Next week, I'll post a transitional program to hold you until the new year and then the first full week after New Year's we'll get started with the next strength cycle. Feel free to do the transitional program or simply join in on the S&C daily program. It is ski season and it wouldn't hurt to get some extra conditioning.

Remember to get your friends into the gym and earn that special shirt. Mark and Josh are taking the referral program seriously, you should too.



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

squat 8-8-3x8

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

5 rounds:
5L, 5R Kettlebell back squat 
10 Goblet squat 

then 

as quickly as possible, 2 rounds:
10 pull ups, scaled as  needed 
10 push ups
10 bodyweight rows
10 push ups
10 v-ups
10 push ups

then

2 minute bar hang


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