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!

Monday, February 27, 2012

Strength

TUESDAY

WARMUP
4 Rounds @ 75#
- 3x Dead Lift
- 3x Hang Squat Clean
- 3x Push Press
- 3x Back Squat
- 6x Push ups
- 3x Pull ups
- Instep + Hip Flexor

TRAINING - Strength
(1) 8 Rounds
- 3x Box Squat - Increase load each round until 3x is hard but doable
- 3rd World Stretch - heels on 10# Iron Plates or a 1x4 Board

(2) 6 Rounds
- 5x Dips - increase load each round until 3x is hard but doable
- 3x Tarzan Pull ups
- Pigeon Stretch

(3) 6 Rounds
- 4x Sandbag Power Clean to Rack Position, not shoulder - increase load until 4x is hard, but doable, then immediately …
- 4x Jingle Jangles
- Foam Roll Lats, Upper Back

We've got some new movements today so bear (bare?) with me as we figure this out. :-)

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