As the weather gets colder and winter rolls in it will be even more important to get warm before working out. Do a couple of easy stretches at home nothing too elaborate focus on extremities I.E. calves, forearms, hamstrings and quads. When you drive down put the heaters on in the car to stay warm. Make sure you get here a few minutes early and when you get here go for a short jog, do a few more stretches and by then the class warm up will be starting and you will feel a lot better during class. You know more about which of your muscles are tight and therefore which needs more warming up so make sure to focus on them throughout the session. Still follow the class warm up to not disrupt the class flow but during any strength section nothing is stopping you from stretching and doing anything to stay warm.
This will also be a good time to spend a couple of evenings doing extra stretching at home to minimize the time you need to stretch before each class to be ready. Being more mobile and needing less time to warm up will make you stress less about getting read to lift, which will stop you from doing lifts you are not ready for like not doing enough warm up sets or picking up a barbell before your body is ready.
Of course the morning classes are at higher risk of this happening so make sure you get as ready as possible before class starts. We will of course also start focussing more on warm ups than we already are to make sure the cold weather doesn’t interfere with peoples readiness.
Christian
Tuesday 16/5/17
Strength: Every 2 min for 12 min
2 Hang Cleans – 1 Clean – 1 Split jerk
Build in weight
WOD: 7 min AMRAP
Ascending Ladder
3-6-9-12 etc.
Deadlift 100/70kg
Box Jumps 24/20′
Accessory Work:
3 Rounds of
10-30 sec Hanging L-Sit
10 Hollow Rocks
10 Arch Rocks
Reminders:
Our Olympic Lifting Program starts on the 23rd of May Make sure you sign up if you need extra help with the snatch and clean and jerk. It is technique specific.
We have our Fundraising Partner Comp 10th of June make sure yo find a partner and get signed up at the gym.
