Monday 11/30/15

Monday 11/30/15

Many thanks to everyone who was part of our Gobble Jog team and to those that came out on Thanksgiving and Black Friday to get some work done! It’s always great seeing our regular holiday drop ins and welcoming new family into our crew! 

Be sure to keep an eye out for our reduced year end schedule.

This week we’re starting another Athletic Power cycle.  Since we’re not retesting maxes we are going to add 5-10% to the 1RM numbers that we have been using since the max effort testing we did last summer.

The focus of this program is explosive power development and fat loss. Hopefully we can combat the holiday weight gain with high intensity training.  There are two lower and two upper body focused days, one day of speed work, and one total body strength circuit day.

The workout sessions will involve multiple lifts and partner training and timed conditioning intervals so things may be a little chaotic this week. Please show up on time and prepared. Remember this is group training so it’s important to gather as a group to get the explanation/demo of the workouts, that way everyone can get to work at the same time and be on the same page. There’s a lot of work crammed into these sessions so there really isn’t any time for distraction if you want to get it all done.

Warmup

Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Alternate with a partner:

A.
3 sets
5 Box Jumps
(Levels 0/1 can sub broad jumps if necessary)

B.
3 sets
5 Jump Squats
(L3/4 – empty bar, L2 – kettlebell, L0/1 – unweighted)

Lift

Levels 2-4
5 x 5
Back Squat (65%)

Levels 0/1
5 x 5
Kettlebell Squat

Conditioning

Alternate with a partner:

A.
4 Rounds (each 1:15/1:15)

8 Front Squats
45 sec max reps Box Jumps
Rest (1:15, during your partner’s turn)

(L4 – 115/85, L3 – 95/65, L0-2 – KB goblet squats)

B.
3 Rounds

60 sec Farmer Walk
60 sec rest