The new training phase is starting today. As I mentioned before we are focussing on participation in the Open. However, even if you are not participating in the Open you will still get plenty out of the training sessions. It is after all still improving fitness. You will also see a focus on basic leg strength and gymnastics for core strength, mobility, coordination and balance. It will be 12 weeks so you can only imagine the improvements you can make over such a decent time.
Make sure you check the time table to be absolutely sure when classes are on. The 6am class stays constant but the lunch and evening classes have been separated over the course of this week so it will pay to check an extra time whats on.
I am excited to get started on this training phase it will be an extremely beneficial gaining phase because it helps new members get their technique right to start with but it still challenges our current members to ne stranger and fitter. No matter if you are doing the open or not this training program if for you.
Christian
Monday 2/1/17
Strength: Back Squats
3 x 4 @ 70-75% of 1RM
3 sec pause at bottom of squat
WOD: 3 Rounds for Time
10 Push Press 50/35kg
15 Burpees
50 Double Unders
Accessory Work: 3 Rounds for Quality
10 High Box Jump
10 Supine Pull ups
