Tuesday 9.1.2015
We are excited to announce that we will be carrying a new line of products from XEndurance, who sponsor such athletes as Camille LeBlanc-Bazinet, Josh Bridges, and Alexandra LaChance.To get everyone familiarized with their offerings, Coach Cooper (who works part-time for the company) will be providing samples and information during today's afternoon classes. Be sure to stop over, say hello, and learn more about these awesome products!.Find out more about XEndurance here
"FITNESS"
A. Four sets of:Front Squat x 4-6 reps @ 30X1Rest 45 secondsSingle-Arm Trap 3 Raise x 6-8 reps each arm @ 2110Rest 45 secondsDouble-Under Practice x 45-60 secondsRest 45 secondsB. In teams of three, complete as many rounds and reps as possible in 15 minutes of:15 Calories of Assault Bike or Rowing10 Ball SlamsAs soon as the Bike/Rower is available, the next teammate jumps on and starts his/her 15 cals
"PERFORMANCE"
A. Five sets of:Pause Front Squat @ 24X1 + 2 Front SquatsRest 2 minutesGoal is to match or improve on the five heaviest loads used last Tuesday.B. In teams of three, complete as many rounds and reps as possible in 15 minutes of:15 Calories of Assault Bike or Rowing10 Ball SlamsAs soon as the Bike/Rower is available, the next teammate jumps on and starts his/her 15 cals
"COMPETITION"
A. Every minute, on the minute, for 5 minutes:Front Squat*Set 1 – 2 reps @ 60%*Set 2 – 2 reps @ 65%*Set 3 – 2 reps @ 70%*Set 4 – 1 rep @ 75%*Set 5 – 1 rep @ 80%Rest one minute, and then…Every two minutes, for 10 minutes (5 sets):Front Squat*Set 6 – 85% x 1 rep*Set 7 – 85-90% x 1 rep*Set 8 – 90+% x 1 rep*Set 9 – 90+% x 1 rep*Set 10 – 90+% x 1 repFor sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.B. Every two minutes, for 20 minutes (10 sets):Power Clean + Clean + Jerk @ 75+% of 1-RM Clean & JerkGoal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.C. In 15 minutes or less, build to today’s “heavy”…Back Squat x 1 repFollowed by…D.Every 2 minutes, for 6 minutes (3 sets):Back Squat x 2 reps @ 90% of today’s heavy single
"ENDURANCE"
Complete as many rounds and reps as possible in 35 minutes of:500 Meter Row400 Meter Run30/20 Calorie Assault Bike50 Double Unders*Goal is to maintain a steady pace throughout