Fitness

Active Recovery

If you do anything at all, make sure it is at a moderate to light pace. Don’t over do it. Let your body recover.

Active Recovery

A light workout of squats and presses will keep us limber and help with recovery from the heavy loading from Monday.

Partner up

Taking a break from heavy weight training, we are performing a traditional CrossFit® type workout that will really make us breath hard.

Strength Volume Day

A heavy volume day of squats, press and deadlifts to tax the central nervous system.

Try to hold onto the barbell throughout today’s complex. It will tax your muscles and make you breath hard.

Shoulder YTW’s, face-pulls and snatch mobility work with a light paced multi-structural cardio workout at the end makes up the majority of today’s active recovery.

Strength Day

We are looking to set new 5 rep max for squats and press that will be used to reset our volume day weights on Monday. We will end the strength piece with some cleans for the pulling work.

Active Recovery

With light exercises, we are letting our bodies heal from the high volume from the beginning of the week while get some practice for technical movements.

The following are examples of warm-up sets that should be performed before work sets. Warm-up sets should be used to wake up the muscles, ligaments, tendons, and joints and to prepare the central nervous system for the weight that will be moved; therefore, warm-up sets must be customized to the individual lifter’s needs for a…

Strength Training Squats squat warm-up reps 2 x 5 @ 75% of 5 rep max Press press warm-up reps 3 x 5 at 80% of 5 rep max Workout 10, 9, 8 … 1 reps of Deadlifts at 185lbs Weighted Push-ups at 45lbs Weighted Sit-ups at 45lbs Pull-ups Back Squats at 135lbs