Monday 5, October 2015

New strength cycle stating up this week - we will add some more OLY lifts in and training lifts for these as well.

We will also switch from stabilizer work to skill work, and adding those skills into our workouts as the weeks progress.

Warm up: 10 MINUTES to complete

600m jog
3x
10 supermans - weighted
10 goblet squats - light
10 KB swings - light - if you want to work on competition swings and shoulder warm up here, you can

Skill: 10 MINUTES

Turkish Get ups
Coach demo - then athletes work

Strength:

New cycle this week rep scheme for our "power" lifts will be

Warm up

10 at the empty bar weight
8 at 40% of your NEW 1 rep max
6 at 60% of your NEW 1 rep max

Work sets

8-8-8 at 70% of your NEW 1 rep max

Metcon:

2nd ever female HERO WOD posted on the CF main site

Jennifer
Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
Post rounds completed to comments.

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.