Hello!
De-load week is over and we now move into the two week Intensification portion of our cycle, meaning less reps and pushing heavier weights. This week also more or less wraps up our running for the year and we end it with the 5K Run on Saturday. Coach Jay has mapped out a route in Kildonan Park, come in Saturday morning to see what your time is!
Monday:
Foundation – Movement Prep + Incline Bench + Pull Ups & Curls
Building – Snatch + Push Press + Pull Ups & Curls
Tuesday:
Foundation – Movement Prep + FSQ + Intervals (Row/Burpees)
Building – Clean + FSQ + Intervals (Bike/Sled)
Wednesday:
Foundation – Aerobic Work (Row/BJ/Skip/Run/KBS/) + AB Work
Building – Rest up!
Thursday:
Foundation – Rest up!
Building – Alt. EMOM (Snatch/Pull Up) + Bench & DB Row + 8:00 (Clean/Burpee)
Friday:
Foundation – Movement Prep + Split Sq + DB Press & Arm Pump
Building – Thrusters + Split Sq + “For Time” (C&J/Run)
Saturday:
Sublime Saturday Series Is Back! Join Coach Jay As He Maps Out A Beautiful Kildonan 5K Run For You!