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, March 6, 2012

STRENGTH

TUESDAY

WARMUP
4 Rounds @ 75/55
- 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 Bench Press - 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
- 3x Hang Squat Clean - increase load until 3x is hard, but doable, then immediately ….
- 3x Touch, Jump, Touch
- 2x Shoulder Sweep

(3) 6 Rounds
- 8x Dead Lift - increase load until 8x is hard, but doable, then immediately ….
- 2x Sitting Box Jumps to 30" Box
- 3x Wall or Floor Slide

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