Alrrrrrrrrighty another week is upon us! We enter week 3 of our current cycle and continue to build with the intensity in our accumulation phase, meaning you will see fewer reps on some movements once again this week!
Great work by all those who came out for the Sublime Saturday Series Double Baseline Event! Coach Jay did a fantastic job of setting the stage as always. Congrats to Cristy and Evo for once again showing us all how it is done!
I don’t have the times in front of me right now but I want to give a shout out to Curtis for finishing under 10:00(I believe?) and completing the first round under 5:00 (I know that for sure) which was a goal of his.
Big Phil coming through with the second fastest time! This guy has got an engine that is slowly building into something scary!
Laura for getting one last workout in before flying half way around the world!
Susan for making it in on a Saturday!!!
Helen, for always saying “I wasn’t going to come in…” but then coming in and giving a great effort.
Coach Mel for smiling.
Rachel for incredible patience and always believing in me, she knew I would eventually figure out these rings!
Next Sublime Saturday Series Event Goes November 18th With The Partner Hopper!!
Monday:
Foundation – Movement Prep + Press + Rows & Dips
Building – Snatch Complex + Clean Complex + Pulls & Dips
Tuesday:
Foundation – Movement Prep + Deadlift + Bike & Burpee MAYHEM!
Building – Clean + Press + BB Rows + Bike & Burpee MAYHEM!!!!
Wednesday:
Foundation – Intervals (Animal Movements/Sled/Bike/Row)
Building – Rest Up
Thursday:
Foundation – Enjoy A Well Earned Rest Day
Building – Snatch + BSQ + DB Bench & Row + Shoulder Work
Friday:
Foundation – Movement Prep + BSQ + DB RDL & Band Squats + DB Bench
Building – P-Cl + Deadlift + Hip Thrusts & Band SQ + For Time (Bike/Row)
Saturday:
Join Coach Jay For A Partner Workout That Will Get You Very Familiar With Your Favourite Med Ball, And Rower!