Workout of the Day

Fitness

A. Paused Back Squat (3 sec) + Squat, 5 sets of 1 rep; rest 3-4 minutes (heaviest set for today)
*During rest perform 4-6 Challenging Ring Dips @ 31X2

B. 10 sets of:
30 seconds of Burpees
30 seconds of Double-Unders
30 seconds of Pull-Ups
30 seconds Rest

 

Competition

Weightlifting
A. Snatch, 6 sets of 2 reps @ 75%+; rest 2 minutes exactly
*Straight sets across. 

B. Power Clean + Clean + Jerk, 6 sets of 1 reps @ 70%+
*Straight sets across. 

Strength & Gymnastics
C. Back Squat @ 31X1, 4 sets of 2 reps @ 95%+ last week’s double
*Between each set, perform 2-5 Strict Muscle-Ups (if cannot do, perform 3-5 Challenging Ring Dips).

Conditioning
D. 10 sets of:
30 seconds of Burpees
30 seconds of Double-Unders
30 seconds of Pull-Ups
30 seconds Rest

Barbell

A. Movement Prep/Warm-Up
1) Dynamic Warm-Up
2) Med-Ball Throws + Box Jumps

B. Snatch Practice
1) Technique Practice
2) High-Hang Power Snatch + Hang Snatch

C. Back Squat
1 x 4 @ 55%
4 x 5 @ 75%

D. Accessories
1) Overhead Squats, 3 x 5
2) Good Mornings, 4 x 5

 

Yoga!!

Due to the overwhelmingly positive feedback from last weeks trial session we will now be offering Yoga at Queen Street 1x/week. The session will take place from 7:30-8:30pm on Wednesday night and is free for all members. Drop-ins are welcome at a charge of $5.

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