He might not be here in person, but you can be sure he’s in here in spirit.
Saturday, October 3rd @ 12:00pm we have a special speaker coming in to chat nutrition! Tenille will be talking about the importance of proper nutrition for training, sport, and optimal body composition, and to answer questions. Many insurance companies cover services provided by a Registered Dietitian; contact Tenille for private nutrition consultation if you want a meal plan or personalized nutrition information at (204)960-3316 or tsonnichsen@gmail.com.
Next OnRamp starts October 13. This is a way to get into the program in a friendly group of other beginners. If you prefer to get started before then you can do one on one training. Contact us to get started.
Foundation goes into week 3/4 of their cycle. The 1 1/4 squats are GONE! Building is into week 2/4. Being gets to slack off/deload for a week. Slackers.
Nicole demonstrating a successful deload.
Monday:
Foundation – Pause Back Squat & (Thick Grip) Pull Up + BB Steps & DB Reverse Flyes + Bike
Building – Clean Cluster + Back Squat + Pull-ups + Step-ups + Chest supported Row + A series of short bike rides
Tuesday:
Foundation – Midline Work + Low Aerobic Output
Building – Jerk + Floor Press + Snatch Grip RDL + UB/Midline circuit
Wednesday:
Foundation – BB Floor Press + Sumo Deadlift + DB Bench & Leg Curls + Curls & Paloff & FLR
Building – Rest
Thursday:
Foundation – Rest
Building – Snatch First Pull/Power Snatch combo + Front Squat & Pull Ups + BBOH Lunge + Pendlay Row + Erg
Friday:
Foundation – Front Squat + BB Row + Push Ups + Single Leg RDL + WB & Row
Building – Clean + EMOM Mania (Push Up/DL/HandStand Hold/hollow) + Intervals (KBS/Bike)
Saturday:
Everyone: Midline Intervals + Biking & Burpees & Box Jump Mash Up
w