Amy Stowe, working hard on her sled drag last Saturday
Thanks for the feedback last week on class times. As a result of your input and some other prior planning, here are a few exciting announcements…
(I will also send these out via email later today)
1st, beginning NEXT Monday, October 10th, the 930am class will move to 9am.
(I will post a reminder everyday this week)
2nd, while we won’t be adding a 7am class (just yet), I’m happy to announce that starting this month, your group class membership will also include one, 30-minute, 1-on-1 coaching session each month. You can use these however you choose: goal setting, nutrition consulting, muscle up practice, program design, Olympic weightlifting…whatever! But these sessions won’t carry over to the next month (use it or lose it) and have to be scheduled beforehand. To schedule a session, please send an email to admin@localhost and include the day(s) and time of day (morning, midday, evening) you’d like to meet, the “skill” or topic you want help with and which coach you would like to work with. We’ll do our best to honor those time and coaching requests.
3rd, FYI, starting this week, we will begin offering a FREE trial class on Thursday nights at 6pm and Saturday mornings at 9am. I am always asked the best time for you to bring friends…here it is. The Thursday-6pm class will be run in addition to the normal group class and the Saturday-9am class will be run in addition to the Open Gym time scheduled at that hour.
FINALLY – how about an 801 NIGHT OUT? Mark your calendars…Saturday, October 15th, we’ll be doing dinner and a Haunted House. More details to come…
Enough of that…on to today’s work!
Front Squat – Build to a 1RM
(we will record all PR’s on our new record board)
Like the back squat last month, I would encourage (but not require) you to warm up with the following rep scheme:
5 reps @ 50% (of current perceived 1Rm) and @ 30X0 tempo
3 reps @ 75% and @ 30X0 tempo
1 rep @ 85%
1 rep @ 90%
From here, go by how you feel. You should start to develop a strategy for warming up to these heavy lifts. For the most part, requiring more or less reps to get your CNS primed will differ from person to person.
20 Second Row Sprints
5 x 20 seconds row sprint (MAX EFFORT and record distance)
rest 4 minutes b/n efforts
The goal here is true max effort and to keep distances the same for all 5 efforts. The 4 minute rest is critical to reset your engine.