Tuesday 2.26.13

Coaches Corner-
Here is another great idea that came from our recent survey. The Coaches corner is an open availability from our coaches each week. Find a coach you want to talk to, signup in 1 of the 15 minute time slots and discuss anything that is on your mind. Training, skills, nutrition, mobility, injuries, recovery…. anything you want. The signup will be posted 1 week in advance and is located on the whiteboard on the upstairs changing rooms near the office.

**We are starting our 2nd Cycle of Wendler for the Shoulder press and Deadlift this week. This will be cycle 2 of 3. If you have completed the first cycle, add 5lbs to your previous 1RM Shoulder press and 10lbs to your previous 1RM Deadlift. Base all percentages of these new numbers.**

A.
Wendler Week 1 Deadlift: Take 15 minutes
Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: ×65%, 5×75%, 5+x85% (plus set)
*Keep in mind all sets are in preparation for your max effort “plus set”

B. Take 10 minutes-
Kipping Pullup Mini Workshop-

Beginner and Intermediate athletes will be working with a coach to perfect, fix, and identify faults in your current technique.

Kipping pullups take time to master. Don’t expect to walk away from this session with your technique perfected. The kipping skill is always a work in progress. Our goal is for you to walk away from this with 1 or 2 fixes that might assist in putting together the movement in your own personal kipping skill sessions. Good Luck and have fun, if your practicing regularly, they will come in no time!

Advanced: You already have the skills and strength to kip. Spend this time working on your Weighted Chin-ups. Using a weight belt and a KB, perform 5 Sets of 5+. Choose a weight that will allow you to complete a minimum of 5 reps each set. Rest as needed.

C. Sprint-Push-Repeat
Round 1
30 second Sprint for max laps (each lap is 10 meters or 30 feet)
30 second Hand release pushup for max reps
30 second rest
Round 2
60 second Sprint for max laps (each lap is 10 meters or 30 feet)
60 second Hand release pushup for max reps
60 second rest
Round 3
90 second Sprint for max laps (each lap is 10 meters or 30 feet)
90 second Hand release pushup for max reps
90 second rest
Round 4
60 second Sprint for max laps (each lap is 10 meters or 30 feet)
60 second Hand release pushup for max reps
60 second rest
Round 5
30 second Sprint for max laps (each lap is 10 meters or 30 feet)
30 second Hand release pushup for max reps
30 second rest
*Recording total pushups and laps completed over 5 Rounds.