Some days are harder than others for various reasons. Getting a training session in with a few mates can help anyone turn their day around and make it good one. But sometimes you can’t just rely on friends you have to take charge yourself. It doesn’t matter if you wake up annoyed or you have a crappy day at work. You have one hour for You everyday at the gym so make sure you take full advantage of that. Turn up ready to train and do everything with a purpose.
Blueprint for getting the most out of your session:
Warm-Up: Make sure you get your body warm during the warm up don’t just go through the motions. Stop zombie-ing around for the first 15min. Wake your body up. If you need more warm up time after the general warm up take it during the strength sets. Don’t just stop warming up because you have a barbell in your hands. Keep doing stretches or small movement flows during the strength work.
Strength Work: When it’s your turn to lift, LIFT. Help each other get the right weight on the bar for the next person and get the set done. If you work fast in between sets, the person lifting can focus on just lifting and doesn’t have to stress during their set. Catching up with people is for the 10min before class starts and when you are finished.
MetCon: We spend plenty of time getting ready for our MetCons to make sure everyone has a proper variation of each movement. In that time come up with a game plan and talk to the coach about it. This will help you move with purpose and not worry about how hard things are. This will also help with using correct technique when you do get tired. Focus on each movement and don’t be sloppy especially during barbell exercises. It will lead to either injuring yourself or others. Move smoothly and only take short planned breaks.
We hope this will help you get more out of each session. The coach will always be there with a smile ready to help you out and if you turn up ready to work every session you do will be fun, enjoyable and helpful.
Wednesday 21/11/18
Strength: Strict Press
5 x 5 @ 80% of 5RM
MetCon: For Time
150 Wall Balls 9/6kg
E2M Burpee “Buy In”
Start at 5 reps and increase by 2 reps every 2 min.
