Friday, September 16, 2011

With the weekend looming, the first week of this years Conquest comes to a close.  A good week of training for those who attended and nice to see some fresh new faces.  If you were unable to make it, remember that we are here for you when you are ready to come.  There is no time that is the perfect time to start an exercise program, but getting through the door the first time is the hardest part.  Take a risk and come try us.  You will find the positive, friendly and communal atmosphere a great thing to be a part of. 

Program 1 Tabata Protocol Program

10 meter shuttle/Dips/Double Skips/Sit Under

Program 2 Strength Program

3 Position Deadlift (Position1=Below patella / 2=above patella / 3=lockout = 1 rep) 4x4 (No Tempo; 1 second pause at each position)

Towel Pull Ups 4xFailure
Seated Row 4x8-10 (4,1,3,1)
Shrugs 5x8 (3,3,3,3)
Wide Stance Good Mornings 4 x 8-10 (5,1,5,1)

Program 3 Conquest Programming

AMRAP 15 Minutes
Run 200 m
5 Pull Ups
10 Wall Ball Shots