Wednesday, 16 March 2010
Announcements:
Times:
Compare to 18 March 2010, 30 June 2010 (box jump added today)
"Jumping Bear"
AMRAP, 15 minutes:
AMRAP, 20 minutes:
"Dumbell Bear": every minute on the minute for 10 minutes perform the following:
Study as Much as You Sweat:
- Book Club this week: Thursday at 6pm. The Zone. We will get into specifics about weighing and measuring.
- Next movie night will be
Thursday, April 23 at 6pm. RESCHEDULED for a different date...details to come! Fat Head. "Have you seen the news stories about the obesity epidemic? Did you see "Super Size Me"? Then guess what? … You’ve been fed a load of bologna." - Trainers' meeting Saturday at 7:30am. Deadlift review and instruction.
- Cheat Night: Celebrate St. Patty's Day tonight by hitting the town! Check with Paul for time and location to meet up.
Times:
- 6am
- 9am
- 5pm On Ramp
- 6pm
- 7pm
- 8pm On Ramp
- Metabolic pathway:
- Phospagen (less than 10 seconds in duration, high strength or power)
- Glycolytic
- Oxidative (more than two minutes)
- Phospagen (less than 10 seconds in duration, high strength or power)
- Mode:
- Gymnastics
- External loads (powerlifting, Olympic weightlifting, odd object displacement)
- Monostructural (continuous, repetitive motion)
- Gymnastics
- DS/BM
- Wrists
- P/S/P
- Achilles
- Shoulders
- Squat stretch
- 1x15:
- Sit-thru (each side)
- Lunge (each side)
- Warm-up your posterior chain with some light to medium weight cleans, thrusters, KB swings or deadlift.
- Bear complex
- DB deadlift, hang power clean, thruster
- 100 push-up challenge: week 1, day 2
Compare to 18 March 2010, 30 June 2010 (box jump added today)
"Jumping Bear"
AMRAP, 15 minutes:
- Clean / push press / back squat / push press x5
- Box jump x10
- Double-under x30
AMRAP, 20 minutes:
- Burpee x5
- Deadlift x10 (at least 50% of max)
- Double-under x20 (singles x60)
"Dumbell Bear": every minute on the minute for 10 minutes perform the following:
- Deadlift x5
- Hang power clean x5
- Thruster x5
- Loading should equal 45% of bodyweight.
Study as Much as You Sweat:
- "The Dumbell Bear" by Mike Rutherford
- A best friend is like a four leaf clover: hard to find and lucky to have. -Unknown
- Post your replies to the comments below.
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