Bringing an end to our month of "Fran" this week, also a new 1 rep max week for our lifts, and setting up our new cycle of strength, technique, skill and conditioning.
A goal setting/survey/questionnaire is headed your way in the next few days, please be on the look for this and get it back to Derek and I so that we can schedule and sit down with you in the next month and lay out a plan for you individually to get you to the goals you want to see happen.
A few changes this week with the format of class - we are on a TIME frame :-)
Warm up: to be completed by 10 after class starts
500m row easy
2 passes (down and back)
inch worms
butt kickers
500m row medium
2 passes (down and back)
high knees
duck walks
500m row fast/hard
Stabilizer: to be completed by 15 after class starts
5 minute max effort ab mat sit ups
Strength:
Warm up 5-5-5 LIGHT
5 at 60% of your old max
3 at 70% of your old max
3 at 80%
2 at 90%
1 at 95%
1 at 100%
1 at NEW MAX
Deadlifts
Metcon:
"Fran"
21-15-9
Thrusters 42.5/30kg
Pull ups
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