Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing.

The program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and the average Joe differ by degree not kind. Our nation’s military, triathletes, firefighters, housewives (and students like you) have found their best fitness from the same regimen.

Come on by the weight room below SC1 and check us out. All you need are some gym clothes and a willingness to step outside your comfort zone and push yourself!

Tuesday, January 24, 2012

STRENGTH

WEDNESDAY

Tenacity over excuses. Passion over pretense. Love over lethargy. You are strong beyond measure...and though you may break, though you may falter, you may fall and flounder, you can never fail, for your heart remains invincible. Never quit. Get up. Get UP. GET UP!

Don't forget to pay your $5 dues before Friday! Just give it to any of the officers.

Also, look for an announcement this week about our "30 Day Paleo Challenge"! Entry will cost $10 per person, and in return you'll get a 38 page Success Guide, a coach to help you through your month, and an opportunity to win prizes!! So get ready, tell your friends, and stay tuned...

WARMUP
3 rounds:
- 8x DB Floor Press (35/25)
- 4x Tarzan pull ups
- 5x Dislocates with PVC
- 2x Shoulder Sweeps

TRAINING
(1) 8 Rounds
- 3x Military Press - increase load each round until 3x is hard, but doable. Aim to be at this load by round 4 and stay at the same load "across" rounds 4-8. Note final weight.
- Shoulder Lock and Load

(2) 10 Rounds
- 6x Strict Pull Ups
- 10x Situps
- Instep Stretch

(3) 6 Rounds
- 5x Seated Alternating Dumbbell Curls - increase load until 5x is hard, but doable
- Foam Roll Lower Back
** On last round do a "strip set" of bicep curls.

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