Block 3 / Week 11 Feb 17 – 23

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Weekly Priorities Monday 1 Tuesday 2 – Rest – Thursday 1 Friday 2 Monday 1 – Rest – Wednesday 1 – Rest – Friday 2 Priority #1 Monday Warm Up 1) Jump Rope – 3 min 2) Squat Seq 3) Bar Complex WOD Block 3/Week 11 Strength, Testing A. Back Squat: 7 x 2 @65-70%1RM, rest 1 min + 13.4 … Read More

How Will the Gym Be Different In March?

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Here is a visual aid. I bring this out every year. No need to reinvent the wheel. Last week, I told you 3 rules to live by in March because it is a special time at the gym. 1) Dig deeper and do more than you ever have before. 2) Encourage other members to perform. 3) Care about how you … Read More

Block 3 / Week 10 Feb 10 – 16

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Weekly Priorities Monday 1 Tuesday 2 – Rest – Thursday 1 Friday 2 Monday 1 – Rest – Wednesday 1 – Rest – Friday 2 Priority #1 Monday Warm Up 1) Row 4 min 2) Squat Seq 2.0 WOD Block 3/Week 10 Strength, Aerobic Power/Strength Endurance A. Deadlift: 3 x 3; rest 3 min + 3 rounds for time: 30 … Read More

Weightlifting Program – Version 3.0

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I think we kind of lucked out on the best weekend to close the gym for a seminar. Just so happens it is the weekend everything else is closed! Since you are probably home, take a look at the details of the upcoming weightlifting program. A weightlifting program focuses on snatch, clean, and jerk. This will be Version 3.0 and … Read More