- Michaela and I will be out of town Thursday Afternoon and Friday, April 9 and 10. Open gym hours will be Thursday 12PM while Coach Raymond will coach the evening classes. Updated hours will be posted on Facebook.
- FitWagon Challengers conclude their journals this Sunday and complete the 15.1 repeat by Wednesday next week.
ALL LIFTS FOR THIS VARIATION OF THE STRENGTH CYCLE WILL USE 30X0 Tempo (3 eccentric, 0 rest/pause, fast as possible concentric, 0 rest/pause) *unless otherwise noted
16min Ping Pong w/ Static Hold (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.)
A: :20 Max rep close grip bench/floor press @ 65-75%
B: 5 roll back presses (heavy as possible w/ perfect form)
C: :30 max rep decline KB/DB bench or glute bridge floor press (2x53/35)"
*remember each movement starts on the next minute and there is 1min of rest after ABC... thus you will perform each element 4x
MOVING TO SPEED CYCLE - WODS NOW RAMPING BACK UP TO 90%+ EFFORT ON 3 DAYS PER WEEK (ATHLETE CHOICE ON WODS TO GO FULL THROTTLE WITH) - DO NOT GO ALL OUT ON MORE THAN 3 DAYS
(AMRAP - Reps)
In 12 mins:
Establish max thruster
Then in remaining time, max reps of
1 thruster @95% determined max
1) Weight of thruster
2) number of 100m cycles completed (must be run as 100m out, 100m back not continuous dist.)