Tuesday, 30 November 2010
Announcements:
Times:
Find your 1RM:
"HalFran"
Compare to: 29 October 2010
21-15-9 of each, using half the weight of your thruster 1RM:
- Parking: park your vehicles as close to the building as possible, toward the north end of the property. The plumbers need to access their storage vans south of our building. Park along our building's east side, and if necessary, along the north side.
- Entry and exit: do not exit at the northwest corner of the property...the property owner to the west doesn't want anyone driving through their property to get back on the road. BEWARE: There is a log across the roadway and you might bugger up your vehicle if you hit it.
- 100 Day Challenge starts tomorrow.
- Have you started your food journal?
Times:
- 6am
- 6pm
- 7pm
- Metabolic conditioning
- Glycolytic
- Oxidative
- Mode
- Body weight / Gymnastics
- External loads / Weightlifting
- Mobility
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Wrist stretch
- Perfect / Samson stretch
- 1 x 10 (trainer leads):
- Push: up/down plank
- Pull: jumping negative
- Midline extend: hanging back arch
- Hip open / close: squat jump
- Half Tabata:
- Midline flex: hollow rock
- Spinning squat walk (2x length of gym)
Find your 1RM:
- Thruster
"HalFran"
Compare to: 29 October 2010
21-15-9 of each, using half the weight of your thruster 1RM:
- Thruster
- Pull-up
- GHD sit-up, 3 x 10
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