November 26, 2012

The fitness center will be closed on Tuesday November 27, 2012.  I am away in Calgary at a meeting.  Please check the board outside the fitness center to see if any available staff will be in to supervise or keep the facility open.

On Thursday, Andrew Fitzgerald will be in to supervise.  He is a knowledgeable powerlifter and someone that could be utilized to help with the big 3 lifts of squat, bench and deadlift.

Individuals who have completed their last athletic season can look forward to 1 more week of full rest or can begin to do some active rest and recovery.  Looking forward to some new faces, and some old friends, showing up for training.


Program 1: Bodyweight and Intervals - This is a progress check to see how far you have come since September. Check your September results to see where you were and set some goals for where you want to be.
Week 3 of 3
Day 1: AMRAP 8 minutes - 5 Push Ups 10 Lunges 15 Sit Ups
Day 2: 8 Rounds for Time - 50 Double Unders 15 Burpees
Day 3: Tabata - 8 Rounds - Trciep Push Up, Dip Under, 5 meter Side Shuffle Shuttle, Leg Raise
Day 4: 10 to 1 Plyo Lunge per leg ladder with 100 m run between each ladder level

Program 2 Weightlifting
Week 3of 3
Day 1
Close Grip Bench 4x6
Skull Crushers 4x12
Dips 4xFailure
Straight Bar Curls 4x8
CrossBody Hammer Curls 4x10
Smithy Machine Drag Curls 4x12

Day 2
666Squats 6x6 (6,1,x,1)
Narrow stance Leg Press 4x25
Glute Hame Raise 4x10
Calf Raise 1x20, 1x15, 1x10, 1x5

Day 3
Flat Bench Press 4x8-10
Incline DB Press 4x10
1 1/4 Flat Flies 4x6
Seated Military Press 4x8-10
Shoulder Laterals 4x8
DB Front Raise 4x10

Day 4
3 Position Deadlift 4x4
Pull Ups 4xFailure
Seated Row 4x6-8
Bent Over Laterals 4x10
Shrugs 5x8 (3,3,3,3)

Program 3
CFLA
"JOE"
10 rounds for time: (or AMRAP in a 25minute time cap)
10 Thrusters (95/65)
10 Bar Facing Burpees
10 Pullups
57 Double UndersConquest
A. Thruster 5 x 5
B. 4 rounds for time
10 Front Squat
10 Bar Facing Burpees
10 Pull Ups
30 Double Unders

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